long off season training part 2.pdf -

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„Importance of athletes physical self preparation during the exceptionally long „off season” period and extremely difficult training conditions”. Part 2 Strength and Conditioning Coach licenced by Australian Strength & Conditioning Association and Polish Academy of Physical Education In the Part 1 of the article I focused on mobility and stability of athetes body as a basic for further trainings in our whole macrocycle. Part 2 will be dedicated for development strength and Part 3 enurance. Strength: Importance of strength training in athletes preparation is incontestable and there is no doubt for that. Much has been written about it and this is not a goal of this art. As I did before, I will present You how to do that without training equipment or with very limited access to it. We will use bodyweight mostly, but also You get some examples with a simple training stuff. We will also apply different pace of the exercises and eccentric, isometric and concentric phases of the muscle contraction to provide various stimulus and modify progression. I will not delve into the kinds of strength trainings and of course we will not concidering and programming loads based on 1RM, when conditions not allowed for that. Important is, in smart way using what We are able to use to create out training considered and effective. Tip 1) Make attention on quality of the movement, not how much weight you are able to lift or how manny reps you are able to perform. That allows you to train this muscles group You want to train, without helping form other muscles. That also provide safe practice session. Tip 2) Control the pace of the movement. You can affect on the total load of the practice, using different reps/sets pace. Longer eccentric or isometric phase makes rep harder, which means the load of the set will be higher. You can also adjust Your progression of next trainings, (which I mentioned about it in general tips in Part 1 of the art., as one of the main rule of trainings process) using various pace. Examples increased progression of the load using pace: Example 1) - microcycle 1 - pace 0201 (duration of the eccentric phase is 2 sec, isometric 0 sec, concentric 1 sec.), - microcycle 2 - pace 0301 (eccentric phase 3 sec, isometric 0 sec, concentric 1 sec) higher load of the sets. ect. Example 2) - microcycle 1 - pace 0211 (duration of the eccentric phase is 2 sec, isometric 1 sec, concentric 1 sec.), - microcycle 2 - pace 0221 (eccentric phase 2 sec, isometric 2 sec, concentric 1 sec) higher load of the sets, ect. Tip 3) Plan number of the reps, sets and exercises in each training. Don’t let that element be random. Do that kind of number as You planned. You don’t have to always go on Your max of reps every practice. That is also the way for modify progression of Your cycles. I mentioned about it closely in introduction in Part 1 of the article, so I recommended that You return to this section if You don’t remember well. Combination of the numeber of sets and exercises at the single practice could be various and depend on several factors, for example what kind of training scheme We choose (examples below) ? What king of volume We want to achive ? ect. Numbers of the reps, sets and exercises are also parameters which allow as affect on the trainings progression. Suggested and general numeber of the: 1) exercises at the single training 5-8, 2) sets at the single training 2-4 3) reps – here We have a much more range because of several factors such as, our goals, possible load as a weight We can use, or our total strength. General I can suggest to keep the range between 5-15. Tip 4) Before every set think about stabilized you posture and hold it until the end - keep the tension in glutes and ABS. Don't allow you lumbar spine curves more than natural position. Tip 5) There are many possibilities to plan our training: frequency, join of muscles grup in single training, number of sets and reps. A few examples for 3 trainings per week: - day 1 full body, day 2 lower body, day 3 upper body - day 1 full body, day 2 pull training, day 3 push training - split: day 1 legs, day 2 chest, shoulers, triceps, day 3 back, biceps If You choose 2 training per week, I recomend You to go full body workouts My proposition for exercises which can be easily done at home using no training equipment, just bodyweight or towel and some few more with just resistance band. (Some exercises with progression). Lower body: Strong glutes - High stabile hips ! Glutes muscles exercises: I mentioned before about glutes group muscles as crutial for hip stability. Strong and stabile hips are most important in injury prevention of lower body, especially knees. 75% of knees injury are caused of weak or unstable glutes muscles. Calfs: Upper body: Chest priority: Lats priority: Shoulders priority: Arms – biceps, triceps: Abdominals: Isometric exercises is also known as static strength training, are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. Samples of isometric exercises: all rights reserved