Please enable JavaScript.
Coggle requires JavaScript to display documents.
How to optimise training and prevent injury - Coggle Diagram
How to optimise training and prevent injury
Calculating intensities
Maximal HR = 220 -age
Aerobic zone = 60-80% of Maximal HR
Anaerobic zone = 80-90% of Maximal HR
Weight training
Strength/power training (high weight / low reps)
- above 70% of one rep max and 3 sets of 4-8 reps
Muscular endurance (low weight/high reps)
- below 70% of one rep max and 3 sets of 12-15 reps
Considerations to prevent injury
-Warm ups
should be completed
warm downs
should be completed
-Avoid overtraining
(correct weight)
-appropriate clothing and equipment
should be used
-Use
taping and bracing
if needed
-Being
hydrated
-Stretching
(no bouncing etc)
-Use
correct technique
-Have
rest breaks
Specific training techniques
High altitude training
-Used for aerobic training
-over 2000m above sea level
-the body adapts and makes more red blood cells to carry oxygen, which increases the oxygen carrying capacity of the red blood cells
-body then has a bigger advantage when it returns closer to sea level
Benefits include:
increasing the amount of
red blood cells
Increases
the oxygen carry capacity
of the athlete
Increases their
aerobic threshold
Drawbacks include:
**
difficult to complete training
, resulting in some athletes training less than they would do at sea level
reversibility of fitness
due to the inability to train effectively
Some athletes suffer from
altitude sickness
The benefits of this type of training are
lost quickly when you go back to sea level
Injury** could occur
Seasonal aspects
Pre season - The focus is on
increasing general (aerobic) fitness
levels for the upcoming season, and
improve specific needs and requirements
. For example a football pre season camp beginning with
light work and ending with high intensity
Competitive season (peak season) - The focus is on
maintaining fitness levels, reach peak fitness
and
working on specific skills
needed for elite performance in matches. Taking into account the
strengths and weaknesses of each opponent.
Post season - The focus is on
rest and recovery
with light aerobic exercises to
maintain general fitness