Literature Review
Complex Training (CT)
Complex training (CT) is a workout system which combines speed and strength work for training optimal training effect (Chu, 1997), this process has the abilty to produce maximum results in the shortest period of time. CT activates the central nervous sytem and fast twitch type ‘IIb’ muscle fibres at similar times. Strength training exercise activates the fast twitch musle fibres and improves explosive power. Throughout this activated state, the muscles have an improbable ability to adapt, for example slow twitch muscle fibres perform like fat twitch fibres (Mohanasundaram, 2015). CT is still being considered as a viable approach for enhancing power.
This study will highlight the following; how
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Matthews, et al., (2010) demonstrated the effects of a sled-resisted sprint warm-up on sprints and it has been shown that significant improvements are obtained in 25m sprint times. Likewise, significant improvements were found by (Chatzopoulos, et al., 2007) for team sport players completing a 30 meters sprint after performing 10 sets of 1 repetition at 90% of 1RM of back squat.
A study by Low, et al. (2015) investigates whether prior heavy resistance exercise would improve the repeated sprint performance of sixteen youth soccer players. All players executed their exercise at 91% of their one repetition maximum.
Linder et al. (2010) reported an average significant improvement of 0.19 seconds for 100 metres track running times in female collegiate runners.
The studies that did examine a PAP warm-up and sprinting examined a variety of sprinting activities The studies that demonstrated a significant effect of a PAP warm-up on sprint performance (a) used a rest period of 4–10 min, (b) used heavy weight squats as a warm-up activity to elicit PAP, and (c) used either well-trained or physically fit participants (Chatzopoulos, et al., 2007) (Matthews, et al., 2010) (Linder, et al., 2010) (McBride, et al., 2005) (Till & Cooke, 2009) (Matthews, et al.,
Scibek, J. S., Gatti, J. M., & Mckenzie, J. I. (2012). Into the Red Zone. Journal of Athletic Training, 47(4), 428-434.
...g the subjects feel as if they were at their lowest game. Also, the amount of time required to wait before the pre-workout was to kick in could have varied among the subjects. Some subject’s body’s may have absorbed the pre-workout quicker, allowing them to perform much better during the exercises that were done.
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
Imagining myself as a high school soccer coach, I would like to optimize my team’s kicking performance. Some players consistently kick the ball successfully with the correct use of power and accuracy. To ensure that all players are able to achieve the same optimal kicking habits, this paper will document (1) the effective and ineffective habits of kicking, (2) describe biomechanical based kicking assessments, (3) describe how these assessments will measure the effective aspects of kicking and expected findings, and (4) provide suggestions on how I may modify programming based on the insights gained from these assessments.
weeks of intense sprint training in untrained subjects. This data was reported in conjunction with an increase in the glycolytic enzyme phosphofructokinase (PFK), suggesting that increased lactate and total work values were due to improved glycolytic output. All of these studies suggest that interval training improves the performance of the anaerobic system, and more readily activates aerobic metabolism.
middle of paper ... ... High-intensity interval training: Applications for general fitness training. Strength & Conditioning Journal, 31(6), 44-46. Syatt, J. a.
Schnall, R. P., & Landau, L. I. (1980). Protective effects of repeated short sprints in
Wuebben, J. (2009, August). Training tactics. Joe Weider’s Muscle & Fitness., 176-184. Retrieved from Student Research Center database. (Accession No. 43203362)
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
This workout will assist with people’s everyday life by augmenting muscular endurance. An elevated muscular endurance will be less prone to muscle strains and tears because of the resistance they have developed, extended workout times, and a better stamina from the repetitions of lifting weights (“Benefits of Muscular Endurance”). Everyday life will be eased as it is easier to lift heavy items; the exercise overloads your muscles which challenges them so that they must adapt and therefore get stronger to meet the challenge of lifting those more hefty items. "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger," says Nasser El Sonbaty who has body built for many years. With this easier way of doing things, people can get daily chores and activities done more quickly and efficiently which will also decrease stress levels tha...
Creative new training methods, developed by coaches, athletes and sport scientists, are aimed to help improve the quality and quantity of athletic training ( Kellmann, 2010, p.1). However, these methods have encountered a consistent set of barriers including overtraining ( Kellmann, 2010, p.1). Due to these barriers, the need for physical and mental recovery in athletics brought an increasing attention in practice and in research ( Kellmann, 2010, p.1).
(2006) uses the fundamental movement deep squat during the Functional Movement Screen because it is a necessary movement in most athletic events. According to Cook, et al. (2006), the evaluation of the deep squat will assess both legs along with the functional movement at the hips, knees, and ankles (p.66). The ability to perform the deep squat requires closed-kinetic chain to start a sequence at the ankles, along with flexion of the knees, and hips, extension of the back, and flexion and abduction of the shoulders (Cook, et al. 2006, p.66). Execution of a proper form deep squat requires the participant to have coordination, strength, and mobility throughout their kinetic chain (Butler, et al., 2010). The results from Cook, et al. (2006) indicate that “poor performance can be caused by limited mobility in the upper torso attributed to poor shoulder mobility” (p.66). Hip or ankle instability can inhibit the successfulness of the deep squat, as well (Cook et al., 2006, p.66). Butler, et al. (2010) conducted a study with 28 participants (9 male and 19 female) investigating the biomechanics of the deep squat. The results from Butler, et al. (2010) found that participants’ stability and mobility at the ankle, knee, and hip joints correlated with their scores on the FMS. The results indicate that the differences between the three groups were from the different biomechanics that were exhibited by each group (Butler, et al., 2010, p.278). The deep squat test is a valid
A committed athlete devotes a great deal of time to practice. They arrive early in order to get in a better warm-up, give more than their best effort during practice, and stay after practice to repeat what they went over. Also, they p...
More and more coaches, athletes, and athletic trainers are seeking the advice from an exercise psychology professional (Association for Applied Sport Psychology, 2011). Assume you have worked in the exercise psychology field for the past 15 years and have recently been asked to speak at a symposium regarding the changes and importance of this growing profession.