Xacc/280 Week 6 Resistance Training Program

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.

For weeks 3 and 4 training frequency remains the same as well as sets and reps. As for rests, they will be limited to 1 minute in between each set. The amount of weight being used will increase at the start of both weeks. In week three try increasing weight of the barbell by about 20 lbs. The weight that you curl and press should also go up. By week 4 try adding another 10-20

Conclusions about the effectiveness of each training method by referring to its strength and/or limitations

This is a worrying and crucial fact as the athlete in this program is aged 25 and it makes it vitally important that he recovers fully and is given sufficient time in order to do this. Strength and Conditioning, as well as sports nutrition have been chosen as the two areas to focus on in this training program.

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).

I designed my client’s exercises around their goals. For instance, Olivia wanted to have stronger abs, so I focused a majority of her training days on core strength. Another factor in designing my workouts was communicating with my client’s other trainer, so I did not repeat the same types of exercises. Furthermore, the progression was increasing the difficulty for my clients in terms of their respective exercises, as well as increasing the weights on the second or third repetition of the workout. For example, I had Dana jog on the treadmill at 6.0 mph for 2 minutes on May 17, but she was jogging at 6.5 mph for 3 minutes by May 23.

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.

Tennis is one of the most strenuous sports since every group muscle is activated while playing this type of game. Due to this reason, it is important for strength and conditioning coaches to create a suitable resistance exercise program for their tennis players. In order to create a right resistance training program, every coach needs to perform a needs analysis for each player since everyone has different demands and body physique. While trying to figure it out what is the best for each individual questions such as should be asked: “Which muscles are working the most while playing tennis?” or “What are the weaknesses of the athlete?”. After that strength and conditioning coach should consider factors such as: selection of exercises,

Set refers to warm up before performing the specific warm-up work. A warm-up set up such a performance will not improve performance. As lactic acid increases the chances of growth, there is no need to do so many reps in a warm-up set.

Overview: Focuses primarily on bodyweight and core stability exercises that improve flexibility, core strength and balance, and eliminate imbalances. Intensity (percent of his max) is low and reps are high. Although the weight used may seem easy, remember that the goal is to set the stage for subsequent phases.

The program contains 3 workouts. Each activity keep going for 30 seconds and you have to do 3 repetitions. It is likewise vital, that you don't have to make breaks between the activities.

9. Choose a functional resistance training exercise and discuss how they would be considered functional in reference to a movement, sport, or activity of daily living.

It is set up to hit the basics first and increase intensity and distances for trainings throughout the 12-week program according to Medina.

Over the next week, with about twenty other people, I went through three eight-hour sessions of training. This training

E. I would follow the Next program for these reasons. the first mesocycle isn 't of High intensity like the next ones because it 's designed to increase tendon strength and allow him to buid a great foundation. After a good foundation has been set I would start increasing the intensity and volume