Upload
sara-pittelkau
View
222
Download
1
Embed Size (px)
Citation preview
8/3/2019 Chapter 22 - Principles of Strength Training
1/20
PRINCIPLES OF STRENGTH
TRAINING
Ms Pittelkau
12/12/11
8/3/2019 Chapter 22 - Principles of Strength Training
2/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
3/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
4/20
What would you do if
athletes are coming to
you with low back
pain/injuries. And theyhave all been doing the
same exercise?
8/3/2019 Chapter 22 - Principles of Strength Training
5/20
What happens when an athlete is rehabbing an
injury?
Communication to who?
8/3/2019 Chapter 22 - Principles of Strength Training
6/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
7/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
8/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
9/20
Competition period
High intensity training at a low volume
Increased amount of time on skill training
8/3/2019 Chapter 22 - Principles of Strength Training
10/20
CROSS TRAINING
Substitute alternative
activities that have
some carryover to that
sport
Adds variety to training
regimen
Swimmer
jogging/aerobic exercise
8/3/2019 Chapter 22 - Principles of Strength Training
11/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
12/20
MOTIVATION
Varying the training program and incorporating
techniques of periodization, the program can
remain enjoyable rather than being routine and
boring
8/3/2019 Chapter 22 - Principles of Strength Training
13/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
14/20
CONSISTENCY
Athletes must participate regularly and
consistently in order for strength and
conditioning program to be effective.
8/3/2019 Chapter 22 - Principles of Strength Training
15/20
PROGRESSION
Increase the intensity gradually and within the
athletes ability to adapt to increasing
workloads
8/3/2019 Chapter 22 - Principles of Strength Training
16/20
INTENSITY
Working hard vs working for long period of time
Increase tempo or workload instead of duration
Tired athlete is prone to injury
8/3/2019 Chapter 22 - Principles of Strength Training
17/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
18/20
INDIVIDUALITY
Individual needs vary greatly
Successful coach recognizes individualdifferences and adjusts the
training/conditioning program
8/3/2019 Chapter 22 - Principles of Strength Training
19/20
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
8/3/2019 Chapter 22 - Principles of Strength Training
20/20
SAFETY
Environment should be safe
Education