PREVIEW ONLY PREVIEW ONLY FUNCTIONAL STRENGTH. AND CONDITIONING Lecture 3 These notes are a preview. Slides are limited. 3/09/2014.
|
|
|
- Chester Pierce
- 6 years ago
- Views:
Transcription
1 Be sure to convert to your own time zone at Functional Strength & Conditioning Lecture 3 - Outcome Specific Training Andrew Ellis BSc (Ex. Sci), M. Phty Presented by: Wayne Rodgers Be sure to convert to your own time zone at Wayne Rodgers Sports Physiotherapist FUNCTIONAL STRENGTH AND CONDITIONING Lecture 3 Full notes available after purchase Wayne from Rodgers Sport Physiotherapist 1
2 Lecture 3 Outcome Specific Training Manipulation of Variables Training for Endurance, Hypertrophy or Maximum Force Increasing Neurological Demand Review 24 movements divided into 3 workouts KLT Series #2 - Workouts A, B + C Manipulation of Variables Several training variables must be considered when giving guidelines for completing a resistance exercise program. Reps Sets Rest Between Sets Load Tempo Time Under Tension Manipulation of these variables will influence training outcomes. Endurance Focus Hypertrophy Focus Maximum-Force Focus Training for Endurance Sets Of Reps 4 Rep-Range 12 to 18 Tempo / Speed 5 seconds per rep Time Under Tension 60 to 90 seconds per set Rest Between Sets 30 to 60 seconds Load / Weight moderate Choose a weight that allows you to reach genuine fatigue (just short of technique failure) within the specified rep-range (or time under tension range). Training for Endurance Benefits of an endurance focus: Improvements in muscle tone and muscle endurance. Development of good stability under moderate loading. Moderate increases in strength throughout the body. A good fat-burn during the training session. Utilising weights that are not too heavy - so you can focus on technique. Training for Hypertrophy Training for Hypertrophy Sets Of Reps 4 Rep-Range 6 to 12 Tempo / Speed 5 seconds per rep Time Under Tension 30 to 60 seconds per set Rest Between Sets 60 to 90 seconds Load / Weight heavy Choose a weight that allows you to reach genuine fatigue (just short of technique failure) within the specified rep-range (or time under tension range). Benefits of a hypertrophy focus: Improvements in muscle mass and muscle tone. Development of good stability under heavy loading. Significant increases in strength throughout the body. 2
3 Training for Maximum Force Sets Of Reps 4 Rep-Range 3 to 6 Tempo / Speed 5 seconds per rep Time Under Tension 15 to 30 seconds per set Rest Between Full notes Sets available 2 to after 3 minutes purchase from Load / Weight very heavy Choose a weight that allows you to reach genuine fatigue (just short of technique failure) within the specified rep-range (or time under tension range). Training for Maximum-Force Benefits of a max-force focus: Significant gains in muscle strength & mass Development of good stability under very heavy loading. Acquisition of full-body strength required for successful performance of occupational and sport-specific tasks Increasing Neurological Demand Progression of complexity of motor patterns is a feature of advanced functional strength training How can we add complexity to exercises to progress the neurological demand? Increasing Neurological Demand Increased speed / Variable Speeds Plyometric actions Less stable bases of support Increased loads or unbalanced loads Multi-plane movements Movements crossing the midline Combinations or sequences of movements Perturbation Distraction 16 Essential Movements Superior Push Inferior Pull Anterior Push Posterior Pull Inferior Push Superior Pull 6 Essential Movements Parallel Squat Split Squat Single Leg Squat Weight-Shifting Squat Ant-Post Lunge Lateral Lunge plus 2 Combinations of Movements Symmetrical = DA Asymmetrical = SA, ALT or REC Symmetrical Asymmetrical 3
4 22 Essential Movements plus 2 Combinations Symmetrical Asymmetrical Parallel Squat Split Squat WS Squat SL Squat Ant Post Lunge Lateral Lunge Combinations Symm Asymm KLT Kinetic Link Training 24 functional movements split into three workouts Workouts A + B + C Symmetrical PREVIEW Asymmetrical ONLY Symmetrical Workouts A + B Asymmetrical Parallel Squat Slides Sup are Push limited. Split Squat WS Squat SL Squat Ant Post Lunge Lateral Lunge Symm Asymm Parallel Squat Split Squat WS Squat SL Squat Ant Post Lunge Lateral Lunge Symm Asymm Symmetrical Workouts A + B + C Asymmetrical Parallel Squat Split Squat WS Squat SL Squat Ant Post Lunge Lateral Lunge Symm Asymm KLT Workouts KLT Series #2 + B + C All series These notes #2 are workouts a preview. are slightly more Slides are neurologically limited. demanding Full notes available than after purchase series from #1 4
5 5
6 6
7 7
8 8
9 FUNCTIONAL STRENGTH AND CONDITIONING UPCOMING 2-DAY COURSES throughout Australia plus UK and Canada FUNCTIONAL STRENGTH PREVIEW AND CONDITIONING ONLY Kinetic Link Training updates and information Slides are on limited. our KLT e-book www. PhysioAndFitnessCourses.com www. KineticLinkTraining.com search KLT www. KineticLinkTraining.com Coming up next Thank you World Health Webinars 9
Functional Strength and Conditioning (Kinetic Link Training)
Functional Strength and Conditioning (Kinetic Link Training) Wayne Rodgers Bachelor of Applied Science (Physiotherapy), Graduate Diploma in Sports Physiotherapy, Titled APA Sports Physiotherapist 18th
WTC II Term 4 Notes & Assessments
Term 4 Notes & Assessments Training Goals When training, it is important to understand what you want to accomplish. In other words, you must have a purpose for your training sessions and overall program.
Yearly Training program - plan of attack (goals and methods of attaining goals)
Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase
Five for Life Student Portfolio
Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,
ACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions
ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,
The Ultimate Guide to Running / Roadwork for Fight Sports
The Ultimate Guide to Running / Roadwork for Fight Sports Roadwork is an important part of any fight sports strength and conditioning program. Generations of fighters have pounded the pavement, the process
IMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance?
IMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance? Welcome to the start of the option Improving Performance - Question One - Dot Point 1 Critical question one aims to answer the following
Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School
Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School Activity is characterized by high-intensity intermittent skating with rapid changes in velocity and duration. Aerobic and anaerobic
Relentless Training that lasts for 24 minutes
What is RT24 Relentless Training that lasts for 24 minutes RT24 is a, No Nonsense, Science Based, Results Driven, and Measureable Training System. We work on a very simple training philosophy: to achieve
OMEGA BODY BLUEPRINT.
Four Exercises Every Fat Loss Program Needs As I ve mentioned a few times now, designing programs is equal parts art and science. I m fond of saying that there are some things that cannot be taught, but
In this programme, we ll use the Double Rep Method.
In this programme, we ll use the Double Rep Method. Now let s get to it: the Double Rep Method manipulates work:rest periods to increase mass. For many the challenge is found in every rep and set because
General Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week
General Nordic Ski Training Month May June July Cardio *All cardio in this column should be done in zone 1. Begin to develop aerobic capacity (in zone 1). Lots of long, easy distances (ranging from 40
DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES
DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH The muscular system is made up of around 650 muscles and account for around half of the weight of our body. The muscular system of the body is what allows humans
TRAINING FOR SPORT MICHOL DALCOURT
TRAINING FOR SPORT MICHOL DALCOURT LEARNING OBJECTIVES Understand the Demands of Sport Learn how to apply specific stability / strength / agility drills that will transfer to sport Learn about: vector
KS4 Physical Education
KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
for Sports Performance
Strength for Sports Performance Sample Strength Workouts T he following are two sample 6-week strength workouts that should be performed 3 days a week. The first workout, Introduction to Strength Training,
Finishers & Intervals
Finishers & Intervals Your Trouble Spot Solution Alternative to Cardio for Enhanced Fat Loss Quick Start - Finisher options are built in to each Trouble Spot Solution Circuit - Finishers REPLACE cardio
Movement orientated training for tactical personnel
Bond University epublications@bond Faculty of Health Sciences & Medicine Publications Faculty of Health Sciences & Medicine 4-15-2014 Movement orientated training for tactical personnel R. Orr Bond University,
FITNESS WEIGHT TRAINING PRINCIPLES TERMS
FITNESS WEIGHT TRAINING- is the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive for both men and
Labral Repair with a Microfracture
Labral Repair with a Microfracture This protocol should be used as a guideline for progression and should be tailored to the needs of the individual patient. Strict protective weight bearing status for
Tier System Strength Training Training Cycles Heavy Moderate Light MODEL Percentage Variance Percent One Top Heavy Training Two Percentage [-]minus Moderate Per 9% Three Movement To [-]minus Light Category
ESTABLISHING A FOUNDATION: Leg Strength for Young Goaltenders By: Mike Potenza M.Ed., CSCS
ESTABLISHING A FOUNDATION: Leg Strength for Young Goaltenders By: Mike Potenza M.Ed., CSCS When you build a house what is built in the first stage of construction? If you said the foundation, you are correct.
Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines.
Strength and conditioning? Chapter 4 Training Techniques Minimise the probability of injury Maximise performance Athletic Training Spring 2014 Jihong Park Guidelines Safety: environment, technique, nutrition
Training.
Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,
Strength Training. Presented by. Brian Siegert Marshalltown Police Department
Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern
Mathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Dynamic Speed Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.
HYPERTROPHY TRAINING PROGRAM DESIGN: THE ALTERNATE- UNDULATE METHOD
HYPERTROPHY TRAINING PROGRAM DESIGN: THE ALTERNATE- UNDULATE METHOD OBJECTIVES - To learn the Performance U Alternate-Undulate method for designing hypertrophy (i.e., bodybuilding) programs. - To provide
Chapter 14 Training Muscles to Become Stronger
Chapter 14 Training Muscles to Become Stronger Slide Show developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College 11.22.11 Objectives 1. Describe the following four methods to
Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011
Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o
Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School
Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School Training Plan You will be responsible for creating your own training plan. You will make a workout based on periodization.
Strength Training for High Performance Rowing
Strength Training for High Performance Rowing Guidelines for periodisation, individualisation and exercise progression Rowing Strength Rowing performance is highly correlated with maximal strength and
BODY FAT BLAST OFF EXERCISE MYTHS
When trying to lose weight and decrease body fat, you should only do cardio. TRUTH: Cardio exercise can help you lose weight; however it is not as effective in building muscle. Incorporating 2-3 non-consecutive
Muscle Building & Strength Program
4 Week Muscle Building & Strength Program By: Luis Carrillo Intro: This is a 4 week long workout program consisting of 3 workouts per week that shouldn t take more than 1hr. You will be doing the same
THIRTY DAYS - THIRTY WORKOUTS - RUN STRONGER - RUN FASTER FREE 30 DAY CHALLENGE
THIRTY DAYS - THIRTY WORKOUTS - RUN STRONGER - RUN FASTER 2018 1 Welcome to The Challenge Welcome to the Transform Your Running 30 Day Challenge! You now have a tried and tested free resource designed
Dropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
Beginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach
Beginning High Jump Drills and Workouts Bill Richardson Madison Memorial Head Boys Track Coach Clear Consistent Choice Develop a process for you athletes to use. Over explain. Be predictable Make sure
Copyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved
-1- Warrior Muscle Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means,
BAF Powerbuilder Program
BAF Powerbuilder Program Welcome, to the Powerbuilder Program. This program is a 3-phase powerbuilding program designed to take the trainee from beginner to advanced levels of training. Stick with this
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will
BARATHEON BODY BUILDER
ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting
Congratulations in taking an active role in the health of your bones!
2016 Margaret Martin Active 3 Day a Week Page! 1 of! 13 Congratulations in taking an active role in the health of your bones! The following is your Active Level workout schedule. The program exercise schedules
The Ascension Method. Introduction
Introduction I have been training for over ten years. Countless hours at the gym, reading every bit of information on how to gain muscle, trying different routines, just hoping to finally crack the code
Terms you need to know
Partial Integration and Abbreviated Training System 4 training is based on the use of four different types of training which consist of: 1. Force and Frequency Training 2. Marker rep Sets 3. Half Set training
Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right
1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition
Megan Solloway, NASM CPT Erin McCleary, NASM CPT
Megan Solloway, NASM CPT Erin McCleary, NASM CPT Megan Solloway Erin Mccleary Megan Spring 2009 17 years old 113 lb Fall 2011 19 years old 125 lb Fall 2013 21 years old 135 lb Erin Spring 2010 16 years
The Similarities The Similarities The Differences
The Similarities The Similarities Elastic resistance exercise, such as the use of elastic tubing equipment, has been used for almost a century6. It originally was used as a fitness technique, but eventually
The BYOB Workout. Remember when trying to identify what plane a movement is in, you must analyze it from anatomical position. Which is??
The BYOB Workout Presented by Lynne Skilton-Hayes, International Fitness Educator and Presenter, University of Guelph Fitness Program Supervisor, B.Sc., canfitpro ProTrainer and ACE No, it s not what you
ANNUAL PLAN: 4. General Competitive
ANNUAL PLAN: Training Phase 1. General Preparation 2. Specific Preparation 4. General Competitive 5. Finals Month Feb March April May June July August Week 1 2 3 4 1 2 3 4 Program Fitness Footwork Ball
Ganado Unified School District (Weights)
Timeline & Resources 1 st Quarter (5 weeks) WWW.teach fitness concepts.com Pictures Video presentation AZ Standard Essential Questions Learning Goal Vocabulary STANDARD # 1 Demonstrate competency in motor
Ganado Unified School District
PACING Guide SY 2014-2015 Timeline & Resources 1 st Quarter (5 weeks) WWW.teach fitness concepts.com Pictures Video presentation AZ Standard Essential Questions Learning Goal Vocabulary STANDARD # 1 Demonstrate
WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.
WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/09 10 8/17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min 10-15-5 Min 5-(2-2)-5 Min
Mathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters
Bobby Maximus Next Level Mass Gain Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN each. 50x Pull-up (slow, controlled, no kip, dead hang) 10x10 Bench @ 40-50% Push-Up Maximus : 10x Push-up + 10sec Rest Ten Rounds 50% 10x
Section III: Concept 11: Muscular Fitness
Section III: Concept 11: Muscular Fitness ١ Health Benefits of Muscular Fitness Include muscular strength and ٢ endurance Promote many health benefits Avoiding back problems Reducing risks of injury Reducing
Ganado Unified School District
PACING Guide SY 2017-2018 Timeline & Resources AZ Standard Essential Questions Learning Goal Vocabulary First Nine Weeks WWW.teach fitness concepts.com Pictures Video presentation STANDARD # 1 Demonstrate
PREVIEW ONLY 3/04/2013. Andrew Ellis. Dr John Read IMAGING OF GROIN PAIN. Click to minimize panel and see whole screen
Be sure to convert to your own time zone at Andrew Ellis BSc (Ex. Sci), M. Phty IMAGING OF GROIN PAIN World Health Webinars CEO World Health Webinars (Australia/NZ) Host Presented by: Dr John Read Will
MUST READ. Thank You,
Thank You, As you know our good buddy, Marc Lobliner is hosting an awesome event for an even more awesome cause. As a Marine Corp Veteran, this charity event is especially impactful to me. Real Weights
Antagonist paired sets
What Are Antagonist Paired Sets? Antagonist paired sets Antagonist: A muscle whose action counteracts that of another specified muscle. The biceps and triceps both control the elbow joint moving the forearm
HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN
HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN DEMANDS OF THE EVENT & TRAINING GOALS A HIGH JUMPER NEEDS TO BE ABLE TO RUN A 20-30M APPROACH (3-4 SECONDS) AND TAKE 8-12 JUMPS
Lecture Notes for PEC 131/132
Lecture Notes for PEC 131/132 Benefits of weight training Increases lean muscle mass, which in turn boosts the body s metabolic rate, which is one of the ways to a leaner body Increases bone mineral density,
2/02/2011. Purdam et al , Silbernagel 2004 Structure towards high, low, medium
The cornerstones Define the tendon as pain source Defining the stage of tendinopathy Patient history Diagnostic ultrasound Quantify tendon symptoms & function VISA - medium term Loading tests 24 hr response
6. Increased fat mass 2. Decreased anaerobic capacity
The Importance of Resistance Training for the Aging Competitive Swimmer Peter Reaburn PhD Introduction Research has consistently shown that competitive swim performance decreases with increasing age. This
ScottAbelFitness.com 4-Day MET Bodybuilding Program
ScottAbelFitness.com 4-Day MET Bodybuilding Program Rules of Application This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is hypertrophy/physique development and conditioning,
Introduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split)
Introduction (This is preview of the first week only) The Basic Muscle Gain Program is a scientific sound and proven training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles
WEEK 6 ACTION STEP TASK SHEET
WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to
28-Day Metabolic Body Burn
28-Day Metabolic Body Burn Make no mistake about it - bodyweight training has been an incredibly effective tool for physique transformation, power development, increasing strength, burning body fat, building
the Muscle evo MUSCLE BUILDING CHEAT SHEEt
the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
Chronic Lower Limb Injury Summary
Chronic Lower Limb Injury Summary For permanent lower body issues and limitations, like chronic knee arthritis or an area that s been surgically repaired and will likely never have full function again.
3 EXERCISE 30-DAY ROUTINE
3 EXERCISE 30-DAY ROUTINE TABLE OF CONTENTS 1: WORKOUT ROUTINE.......................................... 2 2: EXERCISES................................................. 3 3: GREASE THE GROOVE METHOD...............................
Developing the High School Athlete
Dorman High School Strength and Conditioning Developing the High School Athlete Eric Cash Major Influences Joey Batson Clemson University John Sisk Georgia Tech Joe Kenn Carolina Panthers Russell Patterson
Conditioning 101. How To Most Effectively Program for Conditioning
Conditioning 101 How To Most Effectively Program for Conditioning Which Athlete Has a Higher Level of Conditioning? Floyd Mayweather Aaron Rodgers What Is Conditioning? Conditioning is a measure of how
Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
Advanced Training Program #4
Advanced Training Program #4 Cutting Edge Functional Training For Surf & Snow Sports www.surfnsnowfitness.com Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between
The Redistribution Principle
The Redistribution Principle Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2018 by Mark Sherwood The Redistribution Principle By Mark Sherwood
Core Training: Working Hard or Hardly Working?
Core Training: Working Hard or Hardly Working? April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola
BTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise
BTEC BTEC Level 2 Unit 1- Fitness for Sport and Exercise Student Guide Name: 1 Before we start Overview This unit covers four keys areas (learning aims): A: Know about the components of fitness and the
CROSSFIT WORKSHOP: DUMBBELL TRAINING GUIDE
CrossFit is a registered trademark of CrossFit, Inc. All content herein is Copyright CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc.
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: Application of Principles of Training Key points Application of the principles of training Specific examples of how to apply the principles of specificity,
OCEAN S PORTS PERFORMANCE ON-RAMP TRAINING MOVEMENT EFFICIENCY PROGRAM A CIRCUIT A - GOBLET SQUAT, SUSPENSION ROW, SEATED CHEST STRETCH GOBLET SQUAT
OCEAN S PORTS PERFORMANCE ON-RAMP TRAINING MOVEMENT EFFICIENCY PROGRAM A Disclaimer The information in this program (videos and manuals) is offered for educational purposes only; the reader should be cautioned
Intensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
Circuit Training for max fat loss, toning up and improved fitness
Circuit Training for max fat loss, toning up and improved fitness Vijay (He-man of India, Brand Ambassador Fitness café gym) Mayank Attrish (Reebok Certified Fitness Expert ) Exercise (Thigh) Variation(Thigh)
Advanced Bodyweight M.A.S.S. Phase 1. Advanced Phase 1
Advanced Phase 1 The way our body lays down new muscle tissue is quite simple: we introduce a stimulus our body adapts to the given stimulus by creating new, stronger muscle tissue. As long as we can continue
Here s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
3 Moves To Improve Your Lifts
1 Each lift has three exercises outlined to help you perform at your best. Muscle strength, endurance and stability are taken into account and serves as a guide to help coordinate all of your systems.
SHAW ACADEMY NOTES. Diploma in Health and Fitness
SHAW ACADEMY NOTES Diploma in Health and Fitness Lesson 3 Cardiovascular Exercise (Steady State and Interval Training) Notes What is cardiovascular exercise? (Cardio) Cardiovascular exercise Any exercise
SUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
Anterior Cruciate Ligament (ACL) Reconstruction Protocol. Hamstring Autograft, Allograft, or Revision
Anterior Cruciate Ligament (ACL) Reconstruction Protocol Hamstring Autograft, Allograft, or Revision As tolerated should be understood to perform with safety for the reconstruction/repair. Pain, limp,
1. Check with your doctor before starting any new exercise or diet program.
Extremely Flat Abs Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
leisure or sport skills living activities and other activities with vigor Ø Physical fitness: ability of the body to respond to physical demands
LEARNING OBJECTIVES Ø Discuss benefits and guidelines of physical activity and exercise Ø Explain the components of health-related fitness Ø Explain how to improve health through moderate physical activity
FINDING YOUR 1 REP TRAINING MAX
FINDING YOUR 1 REP TRAINING MAX If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
User Guide. VBT 200 Page 2 VBT 200/300/500. The easy and convenient way to burn fat, while toning and strengthening your muscles. Safety Information
Vibrational Therapy Welcome to your new VibroTec! waiting inside this box is your way to better health. Be sure to read these instructions in detail to get the most out of your machine. Safety Information
Sports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
stayfitandyung.com CHISEL
stayfitandyung.com HAMMER AND CHISEL Hammer and Chisel workout is the latest DVD workout that Beachbody made and supposed to be the best resistance training workout to date. For someone who's been doing
Power and strength development in the physical preparation of athletes
Power and strength development in the physical preparation of athletes Strength is the ability to overcome different types of resistance with muscle activity. Strength= work performed in a unit of time
Chapter 4. Muscular Strength and Endurance KIN 217 3/28/18 1
Chapter 4 Muscular Strength and Endurance KIN 217 1 Functions of Muscle Tissues Functions: provide stability and postural tone, allow purposeful movement, heat production. Muscle mass constitutes: 40 to
EXTREME PHASE FREQUENCY
EXTREME PHASE FREQUENCY In this phase of the training, we will be increasing the frequency in which we stimulate each muscle group. The graph below demonstrates protein synthesis elevations that reflect
OLD SCHOOL MASS BUILDER
Old School Mass Builder Pre Exhaustion Training OLD SCHOOL MASS BUILDER PRE-EXHAUSTION TRAINING PROTOCOL By Josh Hewett www.teambarbarian.com Old School Mass Builder Pre Exhaustion Training How to force
FOUNDATIONAL STRENGTH
Issue: 17.09 December 2007 To New Heights Improving an athlete s jumping ability means taking into consideration speed-to-intensity ratios, inhibitory deceleration, eccentric stretch, and the use of plyometrics.