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sports
Introduction
Components of fitness
Power.
Strength.
Muscular endurance.
Speed.
Agility.
Mobility and flexibility.
Core strength and stability.
Balance and coordination.
FMS
FMS
PERFORMANCE PYRAMID
SKILL
(RUN, SHOOT SWIM)
FUNCTIONAL
PERFORMANCE
(STRENGTH, ENDURANCE & POWER)
FUNCTIONAL MOVEMENT
( MOBILITY, STABILITY AND
COORDINATION)
DEEP SQUAT
Universal athletic position.
Assesses bilateral
symmetrical functional
mobility of hip , knee and
ankle.
Also bilateral symmetrical
mobility of shoulder and
thoracic spine.
DEEP SQUAT
HURDLE STEP
It challenges the body in
the striding mechanics.
assesses single leg stance
stability.
Assess bilateral
asymmetrical mobility and
stability of hip, knee and
ankle.
INLINE LUNGE
Assesses hip and ankle
mobility and stability.
Quadriceps flexibility and
knee stability.
Adductor weakness and
abductor tightness.
Thoracic spine mobility.
SHOULDER MOBILITY
It requires normal
scapular mobility and
thoracic spine extension.
ROTARY STABILITY
This test assesses multiplane trunk stability
during a combined UE and
LE motion
PHILOSOPHY
DEEP SQUATS
FUNCTIONAL
INLINE LUNGE
PATTERNS
HURDLE STEP
SLR
SHOULDER MOBILITY
FUNDAMENTAL
PATTERNS
TRUNK STABILITY PUSH UP
ROTARY STABILITY
PATTERN CORRECTIONS
MOBILITY
STABILITY
MOVEMENT REPATTERNING ( RNTS)
NTHROPOMETRIC MEASUREMENT
Height .
Weight.
Circumferential measurements.
Skinfolds.
PERFORMANCE TESTING
vertical jumps.
PERFORMANCE TESTING
Broad jumps.
PERFORMANCE TESTING
AGILITY:
PERFORMANCE TESTING
Max power & strength :
PERFORMANCE TESTING
Sprint tests:
40 m
PERFORMANCE TESTING
Local muscular endurance :
PERFORMANCE TESTING
Anaerobic capacity test :
PERFORMANCE TESTING
Aerobic capacity test:
2.4 km run.
Yo-Yo test.
Periodization
Periodization
Macro cycles.
Meso cycles.
Micro cycles.
Meso
cycle
s
Preparatory.
First transition.
Competition.
Second Transition (Active rest)
Volume
Technique
Preparatory
Phase
First
Transition
Competition
Second
Transition
Periodization of strength
Phase 1: Anatomical Adaptation & basic strength.
Phase 2: Hypertrophy.
Phase 3: Maximum Strength.
Phase 4: Conversion to Specific Strength.
Phases 5: Maintenance.
Phase 6 & 7 : cessation & compensation.
Exercise Selection
Exercise type: there are virtually thousands of exercises to
choose from while designing a program. Eg: m/c weights, free
weights, plyometrics, med ball, sled etc.
Training Frequency
number of training sessions completed in a week.
When determining training frequency athletes training status, sports
season, projected exercise loads need to be considered.
Exercise Order
the sequence of resistance exercises performed during a
training session.
sequence is such that maximum force capabilities are
available from a sufficient rest and recovery period .
Power, other core and then assistance exercises.
Upper and lower body exercises alternated.
Push and pull exercises alternated.
Training goals
strength
Load (%1RM)
> 85
Goal
repetitions
<6
1-2
Power multiple
effort event
75-80
3-5
Hypertrophy
70-85
8-12
Muscular
endurance
<65
> 15
Volume
Primary resistance training goal: training volume (i.e the reps and sets) is directly
based on the resistance training goal ( strength, power, hypertrophy or muscular
endurance)
Training goals
Goal repetitions
Sets
Strength
<6
2-6
1-2
3-5
3-5
Hypertrophy
6-12
3-6
Mus endurance
>12
2-3
Rest Periods
Rest period lengths assigned based on training goals
Training goals
strength
2 - 5 mins
2 - 5 mins
2 - 5 mins
Hypertrophy
Muscular endurance
SAMPLE PROGRAM
Recovery
Recovery
lactate clearance.
Removal of tissue adhesion.
Static stretches.
Ice bath.
Nutrition & hydration.
Recovery
Lactate clearance:
Recovery
Removal of tissue adhesion:
Recovery
Static stretches
Recovery
Ice bath
Recovery
Nutrition:
ATHLETES ON LCHF
The ease of weight control in athletes.
Their capacity to train harder and ability to recover.
Immune function and injury risk.
Hand eye co-ordination or capacity to concentrate in
sports like golf & cricket.
*NOAKES TD, VOLEK J, PHINNEY S. BJSM 48; 1077-1078: 2014
Bruce Fordyce
ME ON LCHF