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Training Methods (Weight/Resistance Training (Adding Progression…

- - - - Involves free weights being lifted through the range of motion of the joint
        
        Concentric Phase
        
        When a muscle shortens (contracts) as force is developed
        
        Eccentirc Phase
        
        When a muscle lengthens as force is developed
  - - - A single effort of an exercise
    - - The number of reps performed in a sequence without rest
    - - The weight or resistance to be moved in the exercise
    - - The max load that can be successfully moved in one rep
- - - - Medium length intervals to develop lactate tolerance targeting AGS
        
        Develops anaerobic power, speed, local muscular endurance
        
        Utilised in individual sprint events (200-1500m) and team sports with repeated high intensity efforts
        
        Targets AGS, W:R (1:3)
    - - Longer, paced intervals to develop lactate inflection point targeting the AES
        
        Develops aerobic power, local muscular endurance, body composition
        
        Utilised in individual aerobic endurance events (800m-Ironman) and team sports requiring aerobic base
        
        Targets AES, W:R (1:1)
    - - Short, maximal intensity efforts targeting ATP-PC System
        
        Develops anaerobic power, speed, muscular power
        
        Utilised in individual sprint events (100m) and team sports with repeated sprint efforts
        
        Targets ATP-PC, W:R (1:5)
    - - Short aerobic sessions with periods of high intensity work followed by rest
        
        Develops aerobic power, anaerobic capacity and body composition
        
        Utilised in individual aerobic endurance events (800m-Ironman) and team sports requiring aerobic base
        
        Targets AES, W:R (3:1)
- - - - Slow, controlled movements through the full range of motion
    - - Assisted stretching where an isometric contraction is held against resistance
    - - Gradually stretching to a position and holding for 10+ seconds
    - - Dynamic stretching performed with greater force and momentum
- - - - Ensure the use of good postural techniques
      - Appropriate footwear must be worn with foot and ankle support
      - Begin with lower impact exercises before progressing
      - Perform plyometrics on shock absorbing surfaces
      - Ensure an adequate base of strength before commencing
      - Ensure adequate rest and recovery between sets, and between sessions
      - Perform an adequate warm-up always