Chapitre 17 - Program Design R Training Flashcards
What are the 3 principle anaerobic exercise prescription to consider
Specificity( SAID)
Overload
Progression
What is specificity and on what factor based on
: trained in specific matter to produce specific adaptation training outcome
- muscle involve
- movement pattern
- nature muscle action ( speed, force application)
- sport season
What is overload and how can it be done (4)
: assigning workout greater intensity then athlete used to
- increase load
- inc. number session / week or day
- complex vs simple exercise
- decrease rest period between set/exercise
What is progression and how is it done (5)
: applied by progressively increasing intensity, based on training status allow long-term benefit
- increase load
- raise number weekly session
- add more drill / exercise session
- increase training stimulus
- change type technical requirement exercise
What are the step after the need analysis
2- exercise selection
3- training frequency
4- exercise order
5- training load + reps
6- volume
7- rest period
Related exercise to dribbling and passing
- close-grip bench press
- dumbell bench press
- tricep pushdown
- reverse curl
-hammer curl
Related exercise to ball kicking
- unilat. Hip add/abd
- single leg squar
- forward step lunge
- leg ext.
- leg raise
Related exercise with frestyle swimming
- pull-up
- lat. SH raise
- forward step lunge
- upright row
- barbell pullover
Related exercise to vertical jump
- snatch
-power clean - push jerk
- back squat
- front squat
- standing calf rauss
Related exercise to rowing
- power clean
- clean pull
- snatch pull
- bent-over row
- seated row
- angle leg press
-horizontal leg press - deadlift
- stuff-leg deadlift
- good morning
Related exercise with racker stroke
- flat dumbbel fly
- lunge
- bent-over lateral raise
- wrist curl
- wrist ex.
Related exercise with running, sprinting
- snatch
- power clean
- front squat
- forward step-linge
- step-up
- leg extension
- leg curl
- DF
Related exercise throwing and pitching
- lunge
- single leg squat
- barbell pull over
- overhead tricep ext.
- SH IR/ER
2 type exercise
- Core and assistance exercise
- Structural + power exercise
Core vs assistance exercise
Core: recruit 1 or more larger muscle areal + 2 or more primary joint ( should be prioritize if direct application to sport)
Assistance: recruit smaller muscle area + 1 primary joint ( less important to improve sport specific)
Difference structural and power exercise
Structural: emphasize loading spine directly/indirectly
Power: structural exercise performed quickly/ explosively
What should you consider when doing your exersice selection
1- exercise type
2-movement analysis of the sport
3-muscle balance
4- exercise technique experience
5- availability training time/ session
What are you looking for with the muscle balance in exercise selection
You want to maintain balance muscular strength across joint + opposing muscle
Ration
1- hip ext/flex. 2- elbow ext/flex 3- trunk ext/flex 4- ankle inv/ev 5-SH IR/ER 6-SH flex/ext
7- KN ext/flex 8- ankle PF/DF
- 1:1
- 1:1
- 1:1
4.1:1 - 3:2
- 2:3
- 3:2
- 3:1
What are you considering when looking at the training frequency
- Training status
- Sport season
- Training load + exercise type
- Other training
How does training status affect the training frequency
Affect nb day off b/w session
- Beginner: 2-3 session/week
- Intermediate : 3-4 session/week
- Advance: 4-7 sessions/week
3 commun split routine
- Upper body + lower body
- Chest, SH, tricep + lower body + back, traps, bicep
- Chest, back + lower body + SH, arm
How those the season influence the training frequency
- Off-season: 4-6 sessions/week
- Preseason: 3-4 sessions/week
- In-season: 1-3 sessions/ week
- Post-season: 0-3 session/week
Factor might affect training frequency based on training load and exercise type
- Alternating lighter + heavier training day
- Upper body recover more quickly than lower body
- Single joint recover more quickly than multiple joint
