chapter 22 - principles of strength training

8/3/2019 Chapter 22 - Principles of Strength Training

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PRINCIPLES OF STRENGTH

TRAINING

Ms Pittelkau

12/12/11


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RELATIONSHIP BETWEEN ATHLETIC

TRAINERS AND STRENGTH AND

CONDITIONING COACHES

Full-time S/C coaches

Professional sports, colleges (DI) NSCA

What to do when there isnt a full-time S/C

coach


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Athletic trainer should carefully review the

training and conditioning program and be

aware of what is expected by athletes

Offer suggestions/make recommendations that

are in the best interest on the athletes health

and well-being


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What would you do if

athletes are coming to

you with low back

pain/injuries. And theyhave all been doing the

same exercise?


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What happens when an athlete is rehabbing an

injury?

Communication to who?


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PERIODIZATION IN TRAINING AND

CONDITIONING

Definition approach to conditioning that

brings about peak performance while reducing

injuries and overtraining in the athlete through

a training and conditioning program that is

followed throughout the various seasons


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MACROCYCLE

Mesocycles

Transition begins after the last competition and

comprises the early part of the off-season

Idea is to allow athlete to escape physically and

psychologically from the rigor of a highly organized

training regimen


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Preparatory occurs mainly during the offseason whenthere are no upcoming competitions

3 phases:

Hypertrophy/endurance

Low intensity, high volume of reps

Lasts several weeks to 2 months

Strength

Intensity and volume progress to moderate levels

Weight training should be sport specific

Power

Preseason

High intensity at or near level of competition

Volume of training is decreased so that full recovery is allowed

between sessions


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Competition period

High intensity training at a low volume

Increased amount of time on skill training


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CROSS TRAINING

Substitute alternative

activities that have

some carryover to that

sport

Adds variety to training

regimen

Swimmer

jogging/aerobic exercise


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WARM-UP/COOL-DOWN

WARM-UP COOL-DOWN

Purpose prepare the body

for physical work

2-3 mins whole body

activities using large muscle

groups Stretching after light sweat

Increase gradually sport

specific skills

Lasts 10-15mins

Purpose to allow body to

cool and return to resting

state

Lasts 5-10mins


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MOTIVATION

Varying the training program and incorporating

techniques of periodization, the program can

remain enjoyable rather than being routine and

boring


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OVERLOAD

SAID principle Specific Adaptation to Imposed

Demands

When the body is subjected to stressed and

overloads of varying intensities, it will gradually

adapt over time to overcome whatever demands

are placed upon it

The stress must not be great enough to producedamage/injury before the body has had a chance to

adjust to the increased demands


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CONSISTENCY

Athletes must participate regularly and

consistently in order for strength and

conditioning program to be effective.


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PROGRESSION

Increase the intensity gradually and within the

athletes ability to adapt to increasing

workloads


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INTENSITY

Working hard vs working for long period of time

Increase tempo or workload instead of duration

Tired athlete is prone to injury


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SPECIFICITY

Set specific goals for the training program

Should be designed to address specificcomponents of fitness relative to the sport in

which the athlete is competing in


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INDIVIDUALITY

Individual needs vary greatly

Successful coach recognizes individualdifferences and adjusts the

training/conditioning program


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MINIMIZE STRESS

Expect that athletes will train as close to their

physiological limits as they can

Push athletes as far as possible but considerstressful aspects of their lives and allow them

time to be away from the conditioning demands

of their sport


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SAFETY

Environment should be safe

Education

chapter 22 - principles of strength training

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