strength & conditioning training
DESCRIPTION
Strength & Conditioning Training. High School AuDIence Joe Borden. Different Aspects. Weight Training. Nutrition. Speed Training. Sleep/ Rest. Nutrition . Foods To Eat Proteins Chicken, Fish, Nuts, etc. Good Carbohydrates Whole-Wheat Bread, Brown Rice, Vegetables, etc. - PowerPoint PPT PresentationTRANSCRIPT
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Strength & Conditioning Training
HIGH SCHOOL AUDIENCEJOE BORDEN
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Different AspectsNutrition Weight
Training
Speed Training
Sleep/Rest
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Foods To Eat◦ Proteins
Chicken, Fish, Nuts, etc.
◦ Good Carbohydrates Whole-Wheat Bread,
Brown Rice, Vegetables, etc.
◦ Fruits and Vegetables Apples, Bananas,
Carrots, etc.
Nutrition
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Foods To Avoid◦ Saturated Fats
Ice Cream, Butter, Lard, etc.
◦ Trans Fats Cookies, doughnuts,
pastries, etc.◦ Fast Foods
McDonalds, Wendy’s, Taco Bell, etc.
Nutrition Don’t do it
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Gatorade◦ Drink during or after
◦ Restores electrolytes in body
◦ Keeps you hydrated
◦ Restores protein in muscles
Nutrition
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Water ◦ Drink about 8
glasses
◦ Fills you up
◦ Keeps you hydrated
◦ No calories
Nutrition
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To Build Mass◦ Increase weights
lower repetitions
◦ Wait couple of minutes between sets
◦ Lift for about 30 to 45 minutes
Weight Training I pick things up and put
them down
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To get Tone◦ Decrease weights
and Increase repetitions
◦ Decrease time between sets
◦ Superset
Weight Training
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Don’t exercise same body part each day
Never work out longer than 1hr 30 minutes
Use muscle instead of fat for energy
Weight Training
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Remember to light stretch after
Cool down the body
Rehydrate with Water/Gatorade post-workout
Weight Training
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Warm –up correctly with dynamic stretches.
Make sure warm and loose before workout
Speed Training Don’t sweat the technique
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Drills:◦ Ladder Drills
One-foot in each Two feet in each Sideways one foot Sideways two feet Hop one foot Hop two feet Icky Shuffle
◦ Do each drill twice
Speed Training
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Interval Speed Training◦ Do on a track or
treadmill
◦ Run for one minute
◦ Jog for two minutes
◦ Repeat for about 15 minutes
Speed Training
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Sprints◦ Suicides
◦ 40 yard-dash
◦ L- Drill
◦ W-Drill
◦ Shuttle
Speed Training
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After workout Static Stretch
Cool the body down
Rehydrate with Water/Gatorade
Eat a well balanced meal
Speed Training
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Sleep and Rest is crucial part
Muscles need rest to build
Without sleep or rest body will use protein as energy.
Sleep/Rest
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Always get at least 8 hours sleep
Never workout body parts back to back days
Make sure plenty time between workouts
Sleep/Rest
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Weight Train 3 to 5 days a week
Speed Train 2 to 3 days a week
Need plenty of rest between workouts
Sleep/rest
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Never over workout
This may cause injury
30 to 45 minutes of high intensity activity.
Sleep/Rest
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The End