Week Nine

• Principle of Specificity • Overload Training Principle • Principle of Progression

• Trained in a specific manner to produce a specific adaptation or training outcome. • SAID: Specific Adaptation to Imposed Demands

-Over time, assigning workout/training regime of greater intensity than the individual is accustomed to

-Over time, increasing training intensity to promote long-term training benefits

• Movement analysis • Physiological analysis • Injury analysis

-Body and limb movement patterns and muscular involvement

• Strength, power, hypertrophy, and muscular endurance priorities • Energy system(s) contributions to the activity

-Common sites for joint/muscle injury and causative factors

• What type of training program have they done are they doing? • (sprint, plyometric, resistance etc) • What is the length of recent regular participation in previous training program(s)? • What was the level of intensity involved in previous training program(s)? • What is the individuals current degree of exercise technique experience (skill to perform training properly)?

-Conduct fitness assessment -Movement analysis will help inform they test chosen -Use results and normative tables to identify strengths and weaknesses o Use results to inform training which will: -Improve weaknesses -Maintain strengths -Further develop

-4 goals of resistance training: o Strength o Endurance o Power o Hypertrophy -Progression between seasons/over time can change the goal -The results from performance testing will also dictate the training goal -Focus on a SINGLE training outcome for a period of time

• Recruit one or more large muscle areas • Involve two or more primary joints • Receive priority when selecting exercises because of their direct application to the sport

• Recruit smaller muscle areas • Involve only one primary joint • Considered less important to improving sport performance • Primary reason for employing is for injury prevention and rehab

• Core exercises emphasise loading the spine directly • Muscular stabilisation of posture during the movement • e.g. rigid neutral spine in squat movement

• Structural exercises performed very quickly or explosively • Only when appropriate for sport • e.g. Olympic Lifts (clean, snatch)

-Similar training activity to the actual sport movement = greater the likelihood for a positive transfer to that sport

• Exercises should maintain a balance of muscular strength across joints and between opposing muscles • Discrepancy between agonist and antagonist muscles can cause injury • Muscle balance does not always mean equal strength • Correct ratio • H: Q = 0.6 - 0.8: 1

• Do not involve high muscular stress or high stress on the nervous system • Promote movement and restoration • Known as recovery exercise • Usually included at conclusion of main resistance training session, or as a separate session • Light resistance exercises or low-intensity aerobic exercises

• NEVER assume an individual will perform an exercise correctly • Always ask individual to demonstrate exercise, and provide instruction as needed

Training Status -Three (3) per week are recommended to allow sufficient recovery between sessions o At least one day recovery/rest – no more than three Sport Season -Seasonal demands of a sport may limit time available for resistance training

• Training with maximal/near-max loads need  recovery time before next session • Alternate light vs. heavy training days (intensity) to increase frequency • Upper body recovers more quickly than lower body (generally) • Individuals recover faster from single-joint vs. multi-joint exercises

-Training frequency influenced by the overall amount of physical stress -Consider effects of: o Additional aerobic or anaerobic training o Sport-skill practice o Physically demanding occupations]

-Sequence of resistance exercises performed during one training session -Goal = arrange exercises so the individual’s effort in one exercise is not affected by the preceding and proper technique is maintained o Power -> Non-Power Core -> Assistance Exercises o Upper vs. Lower Body Exercises (Alternated) o “Push” vs. “Pull” Exercises (Alternated)

-Superset: two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). o e.g. 10 reps BB bicep curl, 10 reps triceps pushdown -Compound set involves sequentially performing two different exercises for the same muscle group. o e.g. 10 reps BB bicep curl, 10 reps DB hammer curl -Time efficient -More demanding o May not be suitable for untrained athletes