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Linn-Mar 9th Grade Strength Training Weight Room Rules • • • • • • NO HORSEPLAY NO Sitting Around NO Jewelry (specifically bracelets/necklaces) ALWAYS use a spotter! ALWAYS use clips on a barbell CLEAN-UP! (Leave it the way you find it) Principles • Progressive Resistance – To get stronger, you must increase resistance and/or repetitions as you get stronger • Principle of Specific Adaption to Individual Demands (SAID) – Train the way you play. – Power & Speed = 1-3 reps using 75-90% of 1 RM SAID Cont. • Lifting sets of 7 – 10 RM of 1 RM = greatest gains in muscle size, but can cause loss in speed of movement when used more than 4 6 weeks. • To improve overall endurance (muscular/cardiovascular) – 2 – 4 sets of 15 reps Machine vs. Free Weights • Increasing muscle size depends more on intensity, not as much as equipment. • Machine Advocates – say safer, complete ROM, and better form. • Free Weight Advocates – say proper technique uses full ROM, and can be used safely, helps overall stability and balance in muscles Designing a program • Full Body Workout – 2 Days a week (1 on, 2 off) • 3 Non Consecutive Days – Every other day (M, W, F) • 2 Day Split Workout – 4 days a week (2 on, 1 off) • DO NOT TRAIN SAME MUSCLE ON CONSECUTIVE DAYS! REST!!!! Designing a program • Push – Chest – Quads – Deltoids – Triceps – Calves • Pull – Back (Lats) – Hamstrings – Deltoids (side) – Back (General) – Abdominals Designing a program Cont’d • Exercise Speed – Control Movement • Exercise Continuity – SAID – train the way you play. Less rest = more Cardiovascular endurance • Range of Motion – Each rep should use full range of joint movement • Progression – Gradual increases are essential for gains. Programs at Linn-Mar • Toning – 2-3 sets of 10-15 repetitions • Toning + Cardio – 1-2 sets of 10-15 reps, followed by 15-20 minutes of continuous aerobic activity • Strength Training (POF) – 3-5 sets of higher weight, and lower reps Reps & Pacing TYPE OF WORKOUT Pos./Concentric HOLD Neg./Eccentric Endurance 1 Sec 1 Sec 1 Sec Toning 1 Sec 1 Sec 2 Sec+ Strength 2 Sec 1 Sec 4 Sec+ 65 – 35 RULE: 65% of workout should be centered on Core Lifts and 35% on auxiliary lifts. Our Workouts • • • • • • Warm-up Flexibility Agility/Speed Work Weight Lifting Core Post Stretch – Downward dog, Hip Rotation, Bad Push-Ups, Alternating Hamstring Example Workout Exercise Set 1 Set 2 Set 3 Squat 155 x 8 175 x 6 195 x 4 DB Curl 45 x 10 50 x 10 55 x 8 F = Frequency I = Intensity T = Time Progression – Overload - Specificity