Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School

Transcription

1 Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School

2 Training Plan You will be responsible for creating your own training plan. You will make a workout based on periodization. This means that you will follow the weekly plan for multiple weeks. It is your decision as to how many weeks each period contains. For example, a good period is 3-4 weeks which may or may not include a week of unloading. This means to do the same workouts but at a much lower intensity. It is important to have active rest throughout any training cycle to give your body a chance to recover without losing any gains. Remember, the goal is to make gains with whatever workout structure you choose. You must keep in mind the idea of progressive overload. This means to gradually increase resistances or reps in order to keep challenging your progress. This does not mean to add a large amount of resistance when you have barely completed the previous resistance. Always strive to complete as many reps as possible on the last set which indicates that you can increase resistance during the next workout. When creating your training plan, you will have a reason as to why you will perform the exercises and the volume you have chosen. This will be included with each training period. In other words, you will have to think about what you will accomplish and what you will need to do in order to accomplish these goals. Your goals will be specific and you will also reflect on those goals at the end of each period. You will also record the resistances you use for each set on this template. This will be a graded as a whole for the term. A nice resource to help see proper form of exercises and also to help build workouts is: Please see further notes as to different variations of workout structure and how to set SMART goals. It will also benefit you to do some research on different forms of training (strength, endurance, hypertrophy, power lifting, Olympic lifting, etc.)

3 Training Plans You are at the point that you should be able to structure your own training plan. We must remember when structuring a complete training plan, the plan should incorporate all of the knowledge you have gained over the last two years. Training plans are based upon goals and intended outcomes, injury prevention, muscle group and movement specific, and combine all muscle areas to create a full body program. Creating a meaningful training plan takes some thought and planning. It is always better to be prepared before entering a gym. Having a plan will make the workout more efficient and effective rather than picking and choosing which exercises to perform in the middle of a workout. Purpose, Goals, and Outcomes All training plans stem from a major purpose or purposes that will guide the path of the plan. When beginning to create a plan, you should list some goals and outcomes that will be achieved by performing each workout within the plan. Some of the purposes behind creating a plan include building muscular strength and/or muscular endurance, improving movement patterns, enhancing flexibility, and even building cardiovascular endurance. Some individuals choose to structure their training based on a sport or activity in which they participate. Each workout is based upon the needs of this sport or activity. Something that is often overlooked is the role that certain exercises help with injury prevention. Again, this could be a sport or activity specific exercise or just simply common injuries that may occur through everyday living. The take home message here is that the exercises chosen to be performed and the order they are performed should correlate with the purpose behind the plan. Each workout should help build up to reaching your intended goals and outcomes over a period of time. Have a purpose when planning and performing each part of the training plan. Training Plan Types There is a variety of training plan types that you can help you model your plan. Some of the most common types of training include strength training, weight lifting, and body building. This class is structured around the theory of strength training. See below for a general description of each: Strength Training performing exercises to gain proper movements in order to build strength. These incorporate various multi-joint exercises and movement patterns in order to effectively live a healthy life and increase performance. This is the most functional type of exercise as it typically includes all or most of the muscles either in the upper/lower body or a combination of muscles in the entire body. Weight Lifting performing Olympic lifts in order to increase power and explosion. These typically include exercises such as the power clean, clean and jerk, snatch, among others. The idea here is to lift heavy weight in order to create the intended goals. Other exercises are performed in order to increase the resistance used in the major lifts. Body Building performing exercises in order to increase hypertrophy and size of specific muscle groups. This would include many isolation exercises such as bicep curls, triceps extension exercises and so on. The goal here is to look the part, not necessarily increasing muscular strength or endurance or being very functional. Once you have an idea of what type of training you want to perform, you need to understand which muscle groups will be worked and when they will be worked. In other words, the frequency of work

4 performed by those muscles. In class, we performed work by each muscle group twice each week. Also, remember to consider the intensity that each muscle group will be worked. This is something to monitor in order to avoid overtraining. We typically varied the intensity of each workout during the week to help our bodies adjust. One workout is based on a shorter duration of reps while the second workout with similar muscle groups had a higher duration of reps. Another thing to consider would be the time duration of the workout. An effective workout can be accomplished anywhere between 30 minutes and 1 hour. There really is no need to extend a strength workout beyond 1 hour if done efficiently. It is also important to remember how muscles are paired in the body. In order to minimize muscle imbalances, you should always work the opposite of each muscle. For example, if you are working the pectoral muscles using bench press, you should also work the latissimus dorsi and upper back muscles (rear deltoids and trapezius) the same amount. A basic rule is for every push motion, have a pull motion. The same idea refers to the lower body. It is important to work the posterior chain (hamstrings, gluteals, lower back) as much as you work the quadriceps. Many fitness clubs and training facilities offer movement screening to help you understand your own body. This allows proper training to help your body overcome movement and muscle inefficiencies that naturally occur within your body. Much of the strength aspect has been covered, but remember that cardiovascular endurance can also be included into a training plan. Also, speed and flexibility techniques can be profound aspects of a plan. These can play a vital part in the success of the plan in order to accomplish your goals. Sometimes your goal is to increase one of these aspects. This should then be included into your training plan. Depending on your mode of training, see below for a few ideas of how to structure a training plan: Upper Body and Lower Body Splits (Strength Training) Push and Pull Splits with Lower Body (Body Building) Full Body incorporation with rest days Or cardio/speed/flexibility training between (Strength Training OR Weight Lifting) Muscle Group Isolation (Body Building) Cardiovascular training with related strength training (Strength Training variety) Periodization Periodization refers to a time frame that certain types of training will be performed. This can be either the same exercises performed over a cycle or the same energy system training over a cycle. Usually periods last anywhere from 2-5 weeks which include similar training. For example, each week s workouts will be the same for 4 weeks before a change in the plan occurs. When the change occurs, it could include different exercises or a different rep range. We have used a version of non-linear periodization in class where we work similar exercises for 2-4 weeks with 2 days being a lower rep range and 2 days being a higher rep range. Recent evidence shows to keep major exercises the same for a period using the same reps on similar days of workouts. This has allowed greater gains. It is still important to incorporate variety so your body has to adapt. The variety can come from a change in period or even a change in some of the other non-major exercises. A common periodization method is linear where each period increases or decreases the amount of reps being performed for each exercise. You may perform 6-8 reps per exercise one week and the next

5 perform reps for the same exercises. Again, this relates to your goals and how your body adapts best to the work being placed upon it. Measurement Finally, how do you know your plan is working? You should incorporate certain tests to measure your progress. These tests might include a 1 rep maximum or 10 rep maximum measure of a certain exercise, a timed run for distance, measured jump (broad jump, vertical jump) or a number of other ideas that provide evidence of your progress. A comprehensive training plan includes all aspects to help you achieve your intended outcomes. Again, this takes thinking and planning. It takes time to master creating the most effective plan that meets your needs, but keep learning and incorporating various ideas. Once your become comfortable, you ll be on your way to enhancing a healthy lifestyle!

6 Training Goals In order to create meaningful training goals, you need to have a clear outcome in mind. To then fulfill this outcome, each goal should be carefully selected to meet the desired outcome. Creating goals should follow SMART principles: S = Specific M = Measurable A = Attainable R = Relevant T = Time Based Please visit the following links to help you understand SMART goals when creating your own term training goals: Keep in mind that your goals for this term should align with those you create or have created in other terms.

7 Training Mode Research This is an assignment to help you become more familiar with various other types of training. You will pick one type of training to research during the first and third terms. Please find the assignment in this packet.

8 Training Mode Research Purpose: The purpose of this assignment is for you to become familiar with various types of training. You will need to complete 2 different modes per term see the posted due dates. This means you will choose 8 different modes over the course of the year. New ideas and theories are being created at a rapid pace some good, some bad. You will research a mode of your choice to learn more about the idea and how it can be implemented into training of your choice. This a research paper and should be written as such. You do not know all of the information, yet. Please give credit to the references you use for information. Guidelines: You will create a research based document highlighting the following categories: Training Name, Description, and Purpose (1-2 Paragraphs) Describe how various exercises, techniques, and/or theories are performed using this mode (2-4 Paragraphs) How this mode may or may not help you reach your goals (1-2 Paragraphs) Your overall thoughts of this training mode (like/dislike, realistic/nonrealistic, beneficial/non-beneficial, safe/unsafe, etc.) (2-4 paragraphs) In text citations and end of document references must be included. You will research the training, so give credit to those who have provided information to you. Use APA formatting for citations and references. **A wonderful resource is: This can be used for various types of writing and referencing. Training Modes: Pick one of the following training modes to research: Kettlebell Training Resistance Band Exercise (Swiss) Ball Training Training High Intensity Interval Cable Based Training Training Suspension Strap Power Lifting Training (TRX) Crossfit Body Weight Training Olympic Weight Functional Training Training Bodybuilding Medicine Ball Training Rope Training Circuit Training Speed Training Plyometric Training Yoga/Flexibility Myofascial Release MMA Training Other Grading: Grading will be based on the following: Section Complete Partially Complete Incomplete Training Name, Description, Purpose Exercise Performance Goal Reachability Personal Thoughts Spelling, Grammar, Formatting Total: /50

9 Instructional Video You will create an instructional video on how to perform an exercise of your choice during the 4 th term. This is designed to give you an idea on how to perform the exercise by instructing. Please see below for the instructions.

10 Weight Training/Conditioning III Semester Project Strength Training Instructional Video Directions: You will create an instructional video demonstrating a strength training exercise of your choice. Please see the video requirements below: The video will contain the following: Introduction to the exercise o Exercise Name o Targeted muscles of the exercise o Importance of the exercise Explanation of how to perform the exercise o Equipment used o Proper body mechanics o Explanation of how to spot the exercise Proper demonstration of the exercise o Include all steps from the explanation o Include a spotter Any other educational aspects to the exercise The goal is to create a video that could be used to teach others how to perform the specific strength training exercise. Be professional and creative! Once the video is created, you will share it using one of the following ways: Burn a copy to a disc Share on a video sharing website (Ex. YouTube) Other professional method

11 Weight Training/Conditioning III Semester Project Strength Training Instructional Video 1. Exercise Intro (10 pts) a. Exercise name = /2 b. Targeted muscles = /4 c. Importance = /4 Grading Rubric 2. Exercise Performance Explanation (10 pts) a. Equipment used = /2 b. Body Mechanics = /4 c. Spotting = /4 3. Exercise Demonstration (10 pts) a. Use proper steps from explanation = /5 b. Spotter used properly = /5 4. Misc. (5 pts) a. Includes other educational aspects = /5 5. Video (5 pts) a. Shared properly = /5 Total = /40

12 Training App Discovery WTC III This exercise is designed to help you discover multiple training apps that might enhance your training now and in the future. Please follow the guidelines below to complete the project: Using any applicable device or web browser, search for training apps that might relate to your desired method of training. Read the description(s), reviews/comments. Download/Install the app and test it out. Perform the same process for a training method that you are interested in trying but have not yet performed. Perform the same process for a training method that you dislike and do not plan to ever use. When you have finished the above, you will create a written summary of each part. Follow the guidelines below: (This will be turned in.) Name each of the minimum 3 apps you have discovered o Label them (related, interested, dislike) Summarize the description of each app o What does the app proclaim to achieve? o How will this app help you with your training? Summarize the comments of each app o Positive, Negative, Indifferent Summarize your experimental use of each app o What did you perform? o Was it helpful? o Where do you go from here with the app? Create an overall summary of your experience with the apps

13 Training App Discovery Grading Rubric App Name o Related: /2 o Interested: /2 o Dislike: /2 Description Summary o Related: /4 o Interested: /4 o Dislike: /4 Comment Summary o Related: /4 o Interested: /4 o Dislike: /4 Use Summary o Related: /4 o Interested: /4 o Dislike: /4 Overall Summary: /8 Total: /50

14 Name: Date: Period: Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following: 1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular endurance/strength/power, flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were able to reach them, what helped your success? If not, what you can do in the future to be successful? 5. Explain the goals you want to accomplish as you move forward with your training. This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.