Training Program For Train For Turbo Touch Essay

As the famous bodybuilder Arnold Schwarzenegger once said, “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” During my 3 years of training, I learned much about what it takes to make an out of shape person to a healthy and fit person with just the right decisions and knowledge. For instance, I learned the importance of consistency, in which in order to be actively fit and healthy, there must be consistency. As a young fitness fanatic, I

The final training method performed for the day was a fartlek exercise. Each repetition was comprised of a 40 second period of full intensity with a 20 second period of slow jogging given as rest. This was repeated three times to complete a full set. It was noted in my training diary that this was a fault due to the work to rest ratio set. Despite my aerobic capacity being deemed ‘excellent’, it was not practical to allow such a higher work than rest. This is because of the training principle ‘progressive overload’ which implies that “the load needs to be slowly increased as we become accustomed to the existing level of resistance to bring about further improvements.” This suggests that training loads should become more intense over a period of time, not increased too abruptly or with too much intensity. As the body has not been given time to adapt to this high training intensity of 2:1, it could lead to the possibility of injury. Implications of injury occurring may lead to fitness levels either plateauing or decreasing. This is due to the training principle ‘reversibility’ which states that “fitness improvements will be lost as training

Before the training programme Andre’s fitness level was not poorly but it wasn’t at he’s best though and in order for him to improve on he’s cardiovascular endurance, I created a six week training programme in which involved different exercises and training methods that he should use to improve on this skill. Also before he started this training programme, I tested Andre on some tests which are:

•Concentration on the range of FUNdamental sports skills, such as throwing, catching, jumping and running

It was hypothesized that intermittent exercise bouts are more effective than moderate continuous training, because participants will be able to exercise long and therefore, will have a greater work output. The main findings from this lab can be categorized into three sections, heart rate during exercise bout refer to figure 1. Total work over exercise type, refer to figure 2. Time to fatigue over exercise type, refer to figure 3.

Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

The workouts are meant to be intense; you need to have a good level of fitness or ensure you modify the plan to fit your needs and up the intensity as you progress.

My main goal for this spring semester, is to get my squats to at least 405 pounds. I am on a workout program, known as “Mad Cow” which focuses on the three main exercise workouts. which are squat, bench, and deadlift. For the sake of focus, I narrowed down my goal to my squat as my main goal. The program implements a three day per week workout routine, that varies in intensity. For example, Monday will be considered “heavy” which is the top set (max amount of weight you can lift, that given week). Wednesday will be a “light” day, a recovery day essentially that allows the participant to recover, working out other muscles group that weren 't trained on Monday. Followed by Friday which will be a “medium” day, meaning it’s a combination of both the heavy and light. Where I will be working out to the next top set for the next upcoming week. I generally move up by a five pounds increments, on a weekly basis. And adjust my progress and workout from there, deciding whether I should move up or stay at the same weight until I see best fit that I am able to lift that amount of weight for at least five reps.

Okay, let us get you guys up to speed! So for the past few days and the week before that. I began an experiment or a theory if you will about the differences of having a daily routine versus doing absolutely nothing. The experiment that was conducted ultimately lasted for about two weeks. The data that I was able to attain was expected. Over the past couple of days, I had 4 practices and a competition for marching band, unlike the other week where we did only visuals (which wasn't physical at all). It comprises of a lap around the track, lower abdominal and leg workouts to strengthen the core and stretch out the body. The goal was to do as many as we could do during that time period, but for the data to be consistent. On Sundays around six o'clock where the temperature is colder, I repeated the same workout with the equipment I own in order to get data from the time I was lazy and working out daily. However, just counting how many times I can do a pushup or

current power/hypertrophy workouts as well as my Monday, Wednesday, Friday schedule. I am cutting back cardio to 4 days with each session buring 400 calories. This is

On my first week beginning my Senior Seminar project I met with Nathan Cox so we could to the pre-test. The pre-test is used to measure growth in each muscle group, tests include: push-ups, leg press, preacher curls, cable tricep pushdowns, weighted planks, machine shoulder press, and barbell deadlifts. Cox also took my waist, chest, bicep, thigh, and calf measurements so we can compare them at the end of the program. Cox gave me a list of workouts to do on the days when I go to the gym without him there. I worked on shoulders and abs with Cox’s guidance, we did Barbell Punches (3 sets with increased weight and decreased reps), and two Tri-sets of: Leg Raises (15 reps), Weighted Sit-ups (15 reps at 10 lbs), and Russian Twists (20 seconds with 10 lbs).

As with the previous two phases the athlete will undergo another series of assessments. This time however the assessments will be different. Whereas before we were looking at areas of explosive strength in sprinting and weighted exercises, this time the emphasis will be placed on cardiovascular endurance. The assessment we will be primarily focused on will be a 1.5 mile run for time and heart rate. The reason we are focused on heart rate is to find his optimal heart rate for prolonged distance. Using a heart monitor we will have him preform the test three time and average of the three heart rates will be the target number. He will of course be allowed a 10 beats per minute cushion to allow for factors that are beyond our control like atmospheric issues such as heat and humidity, and any delayed onset muscle soreness(fitnessschoolbook). Again once all the data has been analyzed we will begin the last phase of the training regime.

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,

Training is something that makes the body more efficient and enables your body to go past restrictions of your body in order to perform task such as running, jumping, and lifting. All workouts need a time, duration, type and frequency of workouts to which a person can establish his timetable around and can be followed strictly. The F.I.T.T principle was established just for that.

The right training routines can help you to achieve great results while putting in less effort than you