High School Track Athlete HIIT Program Essay

By focusing on increasing lean muscle, the gymnast will also help improve their power, and muscular endurance. The entire macrocycle will be for an entire year. Within year-long macrocycle there specific mesocycles that complete the macrocycle. This macrocycle will consist of six mesocycles including preparatory, sport specific, competition, and postseason phases (Eubanks & Gonzalez, n.d). The mesocycles will then be divided into specific microcycles which will explain what the gymnast will do for the week. Typically female gymnasts are characterized as having highly complex coordination coupled with both isometric and explosive force (Sanchez et al., 2013). The overall goal for these athletes would be to increase muscular strength and muscular power to allow for maximum performance, and to gain more flexibility in order for the gymnast to perform each event with ease due to full range of motion (ROM). Flexibility drills will be done throughout the program to help benefit the gymnast. Gymnasts will improve agility, coordination, and balance, by practicing sport specific skills (Eubanks & Gonzalez, n.d). These sport specific skills will be covered primarily during the off-season. Strength and power will continue into the pre-season where the athlete’s basic strength will be increased as well (Eubanks & Gonzalez, n.d). Speed, agility, balance, and coordination will be maintained throughout the macrocycle in order for peak performance to be reached during the competition phase or in-season (Eubanks & Gonzalez, n.d). The program will first begin with a low intensity through the first three phases, then begin to spike at phase four, and it dramatically increase from phase four to phase six (Eubanks & Gonzalez, n.d). It will increase during this time period to ensure that gymnast reaches their training peak

Stamina - Stamina is required as players need to run for 20 minute quarters, with very little rest in between.

Exercise classes involving the HIIT approach can vary but usually you will spend about 20-45 seconds performing an exercise at 80-95% of your maximal heart rate. This is then followed by a recovery period of approx 10-45 seconds; this could be rest or performing another exercise at a much lower intensity. The workout continues alternating between the work and rest periods. Exercises could include the dreaded burpee, jump squats, high-knees, or press-ups.

Track is a sport that is shadowed by the likes of football and basketball, but is

Want to get leaner, faster, and stronger? Looking for the best way to maximize your workouts? Then you should try HIIT training. This acronym stands for high intensity interval training, which is one of the most effective workouts available today. It's the perfect way to burn fat and boost your performance while preserving lean muscle.

"At the beginning of the exercise, you will need to place a heavier, more focused exercise to ensure that you have the greatest energy and the best form," says Christie.

Next, the athletic training staff added elbow curls and extension to the athlete’s rehabilitation program. Also, the athlete began upper body proprioceptive neuromuscular facilitation exercises in both the D1 and D2 patterns to work on entire arm strength in flexion and extension.

Hi-Intensity Weight Training (HiIT) is a highly intensive workout that is done infrequently using heavier weight and shorter brief rest periods between sets. Most people who train use typical training methods which involve more frequent work-outs, using lighter weights at a lower intensity.

It is essential to start of a training session with a short warm up. Tudor and Bompa, (1999) suggest that it raise’s up body temperature and this is efficient as it reduces the time of motor reaction, and improves coordination improving motor performance. Running through a short warm up with your client may reduce the chances of pulling a muscle.

Track and field, also known as athletics is one of the oldest sports in the history of man. It has been proven throughout history that your economic status or culture don’t keep you from competing. You just have to train hard and give the people something to cheer for. Jesse Owens, the first American in Olympic Track and Field history to win four gold medals in a single Olympiad said it best, "People come out to see you perform and you've got to give them the best you have within you. The lives of most men are patchwork quilts. Or at best one matching outfit with a closet and a laundry bag full of incongruous accumulations. A lifetime of training for just 10 seconds." (Jesse Owens)

Just about every person who has ever run competitively has heard the phrase, "Aren't track and cross country basically the same thing?" This comment frustrates many runners, especially those who participate in both sports. Even though the two sports hold various similar aspects, a multitude of differences are apparent. Both involve running, but the running style changes with distance. There are similarities and differences in the scoring methods, the training regimens, the history of the sports, and how the athletes are organized into racing groups. The length of distances run, the amount of variety in events, and the amount of time involved differentiate between the sports.

Track and field is a sport most well known for its teamwork. The sport's teamwork is emphasized and strengthened through its diversity. Track is abundant in diversity due to the fact that there is a variety of events to participate in as opposed to playing the same game as everybody else like in football, baseball and basketball. For example, the object of football is to get the ball to the other end; the object of baseball is to run around a diamond before someones throws a ball home. Lastly, the main concept of basketball, much like football, is to dribble the ball to the other end of the court. Track and field is also much safer than football, baseball and track. There is little

The 3rd session attempted to apply to specificity principle. The intention is to apply an exercise or task that replicates the skill required in performance. As the push-up and plank test were both involved in the physical examination, both were included in the program. Training in this way creates muscular adaptations that replicate demands of the task and also provides an alternative form of training to break up the free weight gym regime that the first two days focused on (Young 2006).

HIIT is an excellent way to maximize your workouts to burn fat faster and make the most of your time when working out. You will see results much sooner by making HIIT a part of your regular workout regimen. Be mindful of your body when doing HIIT, this exercise is not for the faint-of-heart. It takes energy, determination, and sweat when done correctly. Do what you can and don't push your body to the point of wanting to pass out or if you can't breathe well. As you continue to do HIIT your endurance will improve, so make it a point to simply do your best and forget the rest.

HIIT exercises like CrossFit involve alternating between vary vigorous exercises and periods of rest and recovery. Research studies have taken a look at various HIIT protocols, each involving different intensity levels and durations of these levels as well as the rest periods. Suffice it to say, trying to compare different HIIT workouts can prove quite challenging. But what scientists can readily determine is that the inherent “on-off” pattern of HIIT protocols allows individuals to give it their all during the intense part because they have the ability to take much-needed breaks. For this reason, HIIT programs are considered ideal for individuals who are unfit or unaccustomed to vigorous physical activity.