Cross Training Research Paper

The relationship between the principles of training and physiological adaptations has a significant impact on performance. Many factors need to be addressed in a training program to make it a successful one for a particular athlete and thus improve their performance.

An exerciser plans to train each of the major upper body movement patterns and muscle groups directly and indirectly. The exerciser puts the exercises in the most ideal order, then chooses the right amount of sets and repetitions per exercise so training volume is within the optimal range (“Best Upper Body Workout Routine & Weight Training Exercises”). The exerciser chooses the best exercises to train your muscles while keeping proper balance around the joints. The upper body can really only do six things. Those six

Analyse why you have chosen the training methods above and how/why they benefit the athletes in that sport:

All athletes regardless of age, gender, genetics or sport can benefit from effective training. It is important that the selected training improves the body’s ability to perform tasks associated with the chosen

One of the more prevailing ideologies attached to athletes and coaches alike is the more training one completes the better performance can be obtained. While this method has proven to push athletes to crush records, there comes a point in this action plan when excessive training will cause an athlete to plateau or even deteriorate in performance ability (Wilmore, Costill, & Kenney, 2011). This particular method to training has sparked many a research study in which it is generally found that athletes who train in an excess of double the volume of a typical training program see no additional benefits to performance (Wilmore et al., 2011). There are several consequences to this type of training with the top two being overtraining syndrome and

Whether looking to lose those last 10 stubborn pounds, or just trying to bulk up your muscle percentages, Crossfit is one of the most popular workout programs out there for getting in shape. While Crossfit employs a variety of WOD (Workout of the Day) options, here are five of the top exercises for helping you build muscle.

CrossFit is an intense exercise program that features high-intensity workouts. CrossFit athletes perform dynamic exercises like Olympic lifts and plyometric jumps. This workout program uses non-traditional equipment such as sand-bags, kettlebells, water-filled implements and suspension systems. Participants are challenged to do a certain number of repetitions in a workout in a specific time frame. These workouts are intense and involve very fast movements. Agility, flexibility, balance and power are all important concepts in CrossFit workouts. Due to the intensity and precise movements involved in a CrossFit workout, this type of exercise must be performed on a reliable and stable

I stop exercising six months ago and realized how much it impacts my day to day performance. When I used to work out I would just go to the gym and follow a strict schedule, doing the same exercises week after week. My schedule was as follows, on Mondays, Wednesdays, and Fridays I would perform squats, bench presses, and bent over rows. On Tuesdays and Thursdays, I would do deadlifts, overhead press, dips, and pullups. After a while it gets very boring, and I stopped pushing myself to my limits. One of my friends had been telling me to try CrossFit and initially I was not sure I wanted to get into CrossFit, because all the people I have met that did CrossFit let it take over their lives. It is almost like a cult. On February 2,2018 I did my first WOD at Rocktown CrossFit in Harrisonburg Virginia. A WOD is an acronym for workout of the day. The workouts are usually only thirty minutes long, but we warm up as a group, so every time I go to the gym I am there for

Strength Training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. Remember with strength training your muscles need time to recover so it should be done on opposite days if possible. On those alternate days is when you should be completing endurance training. If you do not put in the work you will not pass the USSS Physical Fitness Test.

CrossFit is a physical fitness conditioning program that combines a number of activities, including Olympic weightlifting, power-lifting, calisthenics, gymnastics, sprints, plyometrics (jump training), and other exercises such as rope climbing (Stoddard 130). According to Stoddard, "In this workout system, the highlight of each class is termed as the workout of the day" (131). According to Sibley, the sport education model can be used with CrossFit content to develop "a fun fitness-based sport season" designed for middle and high school students. CrossFit training is delivered in six components such as role check. Based on his empirical observations and experience with CrossFit training, Sibley recommends conducting a fitness evaluation prior to the CrossFit training to determine baseline fitness levels.

A wrestler will use almost every muscle in their body during a match that will last seven minutes if the match is played to the end and may sometimes consist of overtime in the event of a tie (Ratamess, 2011). More specifically, according to Jones and Ledford (2012) the major muscle groups needed to be trained are the biceps, triceps, deltoids, erector spinae, gastrocnemius and soleus, hamstrings, latissimus dorsi and rhomboids, pectoralis, posterior chain, quadriceps, and the trapezius (Jones and Ledford, 2012). According to (Papachristou, 2013) Wrestlers report to experience fatigue to be the highest "in the flexors of the forearm (53.3%) followed by the deltoids (17.4%) then the biceps brachii muscles (12.0)" (Papachristou, 2013). Although wrestling is highly taxing on the whole body, there should be greater emphasis on the upper and lower body muscular systems, due to the pulling and pushing nature of the

Implementing cross training modalities as a form of injury prevention is a common practice among endurance runners. Lower extremity injury rates among runners have been observed at rates between 19.4% and 79.3% annually, specifically categorized as chronic overuse injuries (van Gent, et al., 2007; Hoeberigs, J.H., 1992). Additionally, it is suggested that approximately 60% of chronic injuries can be attributed to increasing training volume too suddenly (Hreljac, 2004). It has been thought that multiple different cross training modalities can be a reasonable low-impact substitute of aerobic exercise (Burns, & Lauder, 2001; Lu, Chien and Chen, 2007; Kilding, Scott, and Mullineax, 2007). Many methods of cross training have been used as a substitute to running, including elliptical exercise (EE), deep water running (DWR), swimming, and stationary cycling (Foster et al., 1995; Lu et al., 2007; Pizza et al., 1995; Sozen, 2010). When coaches and rehabilitation specialists prescribe certain forms of cross training, many factors must be considered when deciding which will be most beneficial. The specificity of training principles suggests that relevant activities should be done in order to gain results in the primary activity. Cross training is an activity that is used to improve the performance of one sport by training in an additional one, contrary to what the specificity principle would imply for preferred practices (Kilding, Scott, & Mullineaux, 2007; Masumoto, Bryon, & Mercer,

Lifting weights in cross country is hard because you just don't lift one rep you keep on going until you run out of time.

Strength training encompasses the ability of a muscle to exert a force against a resistance resulting in an athlete to improve their performance in their specific sport and is explicable within both Boxing and Rugby league training. High levels of strength are a prerequisite to superior speed, muscular endurance, power and overall sporting performance (Copyright Sporting Excellence Ltd). Therefore, strength training can be used to improve general strength, absolute strength and explosive strength (anaerobic). Due to this fact strength training can be a method used to improve an athletes general strength, absolute strength and explosive strength. Strength for an athlete can be improved through the use of strength training programs, which encompass

When you do resistance training repeatedly, your muscles become stronger. While doing resistance training you are improving bone, joint function, muscle, ligament and tendon strength. Resistance training or muscle strengthening should be varied every six weeks. Sets, repetitions, rests between sets, intensity (weights used) are some of the exercises. It's good to switch it up while training because it helps maintain any strength gains you've made. If you do resistance training you are improving muscle strength and tone. Also, you are protecting your joints from injury, maintaining flexibility and balance while this all helps as you age.