|
| |
|
THE PROGRAM
|
|
Methods:
The athletes will always begin any
training program by using General Physical Preparedness (GPP) workouts to
increase work capacity, fix muscle imbalances, and prepare their system for more
intensive work. Once athletes reach a certain level of relative and
maximal strength the following methods are implemented.
|
| |
Maximal Effort Method: Lifting maximal
loads.
Reps, 1-5RM, Sets 1-3, Rest Intervals - 3-4 mins.
Submaximal Effort Method: Lifting submaximal loads, but not
to failure.
Reps, 6-10, Sets 3-5, Rest Intervals 2-3 mins
Repeated Effort Method: Lifting a nonmaximal load to failure.
Reps, 8-15, Sets 2-3, Rest Intervals 1-2 mins
(Zatsiorsky, 2006)
|
|
The athletes in
grades 9-12 are divided into 4 different levels. Each level is
designed to meet the needs of that particular athlete. Further
individualization is then added for each person depending on their
readiness, time of year, and sport requirements. The athletes are
tested to determine the level they will start at.
We are not just
limited to the methods above. All new methods are researched,
tested, practiced and evaluated. Those methods that prove helpful
for improving sport performance are added to our program.
Major Components of
the Training Program
-
Flexibility -
Static, Dynamic, ROM, Mobility
-
Core -
Stabilization, Rotation, Flexion, Extension
-
Agility -
Change of Direction, Movement Skills, Efficiency
-
Speed -
Linear, Lateral, Reactive, Game Speed
-
Strength -
Speed Strength, Strength Speed, Absolute, Relative
-
General Physical
Preparation (GPP) - Work Capacity
-
Special Physical
Preparation (SPP) - Sport Form, Sport Specific Means
-
Conditioning -
Endurance, Anaerobic, Aerobic
|
|
  |
|
Box Jump
-Explosive Strength |
| |
|
