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Specialised training (p1) - Coggle Diagram
Specialised training (p1)
impact of training on
atp-pc
develop anaerobic power
get used to using PC and restoring it
hypertrophy of the fast twitch muscle fibres (2x)
improved anaerobic enzyme activity
anaerobic glycolytic
tolerate higher lactate levels
more efficient removal of lactate, buffering
inc LT
hypertrophy of 2a
aerobic
body utilise oxygen more efficiently
can work at higher intensity while still using aerobic system
Inc LT
hypertrophy type i
muscles better at storing fats, more myoglobin and mitochondria, more aerobic enzyme activity
cappilarisation
energy systems improved
atp-pc
HIIT
SAQ
plyometric
weight
anaerobic glycolitic
HIIT
Weight
circuit
Fartleck
Weight
aerobic
altitude
continuous
fartleck
circuit
HIIT (EPOC)
HIIT
interval training, where there are high intensity periods followed by periods of recovery, which is rest / active
stresses anaerobic systems - high intensity and short duration
develop power, speed, strength, agility
HT fast twitch
inc LT, more effective EPOC processes
drawbacks
benefits
not suitable for skill / tactics development
need specialist knowledge
not good for all positions ion a pitch - mid field yes, goal no
high intensity
injury risk
build up of fatigue neg impact on technique
more rest required after sessions - reducing frequency
burn calories in EPOC up to 24h after
altitude training
high alt 2500m
low ppo2
more epo naturally
more rbc
more hb
more oxy capacity
higher LT
Delay OBLA
More buffering, better EPOC
4 types
artificial alt
live low train high
live high train low
live high train high
benefits lost quick
acclimatisation period
altitude sickness
home sick
plyometrics
Training high intensity, explosive movements like hopping, bounding, skipping to develop power in the fast twitch muscle fibres
landing downwards phase
muscle as a break - eccentric contraction
stores energy, increases elastic properties
muscle spindles activiated, stretch reflex
amortisation phase
breif moment between down and up
keep short so energy doesn't dissipate
upwards phase
stretch reflex
explosive concentric contraction
who
anaerobic power - sprinters
games players - basketball
benefits
power / acceleration
fast twitch dev
inc elasticity of muscle and tendons and ligaments
convert some iia to iix
effect on body
more pc and glycogen stores
more anaerobic enzymes
hypertrophy
larger sarcoplasmic reticulum development
faster / larger motor neurone / speed
drawbacks
saftey
foundation strength needed
not for u18
likely doms
large impacts
no balls
no tactics
non competative env
SAQ
High intensity, Short and sharp movements involving quick feet, sprinting and changing of direction. Often using equipment like ladders, small hurdles and resistance aids.
benefits
inc speed
improves ability to change direction at speed
inc change of speed
develop motor skills and co-ordination
can aid responce time
fast twitch muscles
drawbacks
less injury factors
doesn't develop aerobic capacity