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Fitness Training & Programming

Methods of Training & Session Plan Design (2013 - 2014)
by

Dafydd James

on 9 January 2014

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Transcript of Fitness Training & Programming

Methods of Training
Fitness Training
&
Programming

Learning Objectives
Identify training methods
Relate training methods to components of fitness
Link training methods to specific sports and examples
Resistance (Strength) Training
Resistance Machines
Free Weights
Free weights require more participation from stabilizer muscles
What are the following?
Strength Training 'Slang'
Muscles
Movers & Stabilizers
Movers = muscles that move your body parts
Stabilizers are muscles that hold your parts in place and prevent you from injury
'Quadricep'
'Abdominals'
Stronger stabilizers equal better lifts
= bigger muscles
Repetitions (Reps)
Sets
Resistance (Weight)
Repetition Maximum (RM)
Recovery (Rest)
Spotter
Tempo
Repetitions (Reps)
How many times the exercise is done without a rest
Sets
The number of times you complete a group of repetitions
Resistance
The weight you are using as a load
Repetition Maximum (RM)
The maximum number of times you can lift a given weight for a specific activity
Recovery (Rest)
The time taken between each set
Spotter
Someone who assists the person doing the exercise
Continuous training involves relatively easy work performed for a long period
Aerobic Endurance
Continuous Training
30 minutes or longer
Work


Rest


Repeat
Muscular & Anaerobic Endurance
Interval/Circuit Training
Example
Run 50m
Rest 30secs
5 x sets
RPE: 7 - 10
Circuit Training
A circuit is a way to arrange your workout so that different exercises for each body part follow each other with minimal rest
Train each exercise for a certain number of reps, or a period of time
Stretch - Shortening Cycle
Power
Plyometric Training
Eccentric
Contraction
Concentric Contraction
'To improve power generated the muscle must contract within the shortest possible time'
Static Stretching
Dynamic Stretching
PNF - Proprioceptive Neuromuscular Facilitation Stretching
Flexibility
The movements you perform in training should match, as closely as possible, the movements encountered during competition.
Sprinting Technique
Acceleration Training
Hill Sprints
SAQ
Speed
Crossfit
"CrossFit is a strength and conditioning system built on varied and randomized, functional movements executed at high intensity"
www.crossfit.com
Tempo
The speed of each repetition
Examples??
Hypertrophy
An increase in the size of a muscle
Learning Objectives
Identify training methods
Session plan design
Identify relevant information needed on a training session plan
Example
8 Stations
45 Seconds per station
or
20 Reps
15 Seconds Rest/Transition
5 Sets/Rounds
Session Plan Design
List the information needed on a session plan for a generic fitness session
Warm-Up
Pulse Raiser
Flexibility
(Dynamic/PNF)

Re-Warm
10 - 15
mins approx
Main Component
4 - 8 exercises
Duration/Reps/Sets
Resistance/% of 1RM
Rest Time
Intensity (Borg)
Tempo
Equipment
Coaching Points/Alternatives/Progressional
35 - 40
mins approx
Cool Down
Gentle Activity
Flexibility
(Static)

Re-Fuel
5 - 10
mins approx
How is this achieved?
Pre-Contest Steroid Cycle
Cost??
Approx
15,000 Pounds
Would you rather?
Would you rather?
Equipoise = 'veterinary injectable steroid'
Session Rating
Notes
Points to remember for the next session
Guess the film from this quote....
"He is not human, he's like a piece of iron"
For a bonus point.....

Who said it??
Linking today to Assignment 1
4 session plans for Assignment 1
Each session plan will need to be adapted to suit the relevant component of fitness
What is the largest muscle in the body?
Gluteus Maximus
of the buttock
Re-Cap Question
Draw the Strength Training Continuum
Power
Strength
Hypertrophy
Muscular Endurance
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Power
Strength
Hypertrophy
Muscular Endurance
Name the film that this quote is from......
"To the baseline........"
What happens next?
Can you guess what these Crossfit acronyms mean?
WOD
AMRAP
EMOM
ATG
TTB
* Solve the Tarsia puzzle.. *
Full transcript