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Types of Training (Plyometrics (Improves power by increasing the number of…
Types of Training
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SAQ (Speed, Agility Quickness)
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Plyometrics
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HIP FLEXES - hip flexor concentric, gluteals eccentric
KNEE FLEXES - hamstrings concentric, quads eccentric
ANKLE FLEXES - anterior tibialis concentric, gastrocnemius eccentric
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ADS: develops power, works upper and lower body, actions replicate game situation
DISADS: risk of injury, correct technique is vital, major cause of DOMS, need to strengthen joints beforehand
Altitude Training
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ADS: increased EPO hormone, increased red blood cells, increased haemoglobin, more O2 transported, delayed OBLA, lasts 6-8 weeks
DISADS: altitude sickness, psychological (away from home), reversibility during acclimatisation phase
Glycogen Loading
Method 1: 7 days before event deplete carbs, 3 days before low carbs tapering exercise, 2 days before high carbs no exercise
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Method 3: carb window - 3 minutes intense exercise and 20 minutes carb meal, for 24 hours
ADS: increased glycogen stores, increased endurance, delays fatigue
DISADS: bloating, weight gain, fatigue, irritability