[所有分类]越野跑运动员的力量训练Weight Training for XC Athlete.pptVIP

* * * * * * * * * * * * Application of Rest Periods Core exercises 30 seconds Assistance exercises 20 seconds Wednesday and Saturday Lunge 30s Vertical chest press 30s Leg curl 20s One-arm dumbbell row 20s Toe raise 20s Lat shldr raise 20s Machine back ext 20s Abdominal crunch 20s Complete 1 set of each exercise and then repeat (circuit) * * Summary Application of Program Design Off-Season (Base Training) Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration. Preseason Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training. In-Season (Competition) Program should be designed around competition, with low-intensity and short-duration training just before race days. Postseason (Active Rest) Focus on recovering from the competitive season while maintaining sufficient fitness. * * Table 18.5 * * Conclusion Periodization involves varying training specificity, volume and intensity at planned periods or cycles within an overall training program to allow athletes to peak at the optimal time and to minimize burnout * * Thank you!! For further information: bartzs@ * * * * The concept of periodization was proposed in the 1960’s by Russian physiologist Leo Matveyev. This model was later modified by American Scientists with special application to training strength and power athletes. * * * * * * * * * * * * * * * * * Movement Analysis Physiological Analysis: Pg. 276 in your text “Successful Coaching” talks about * * * * * * * * * Training frequency is the number of training sessions in a given time period – typically a week. More highly resistance trained athletes can move to split routines (UE, LE on diff days) Training status affects the number of rest periods needed between sessions 3 training days per week is recommended for many athletes to allow sufficient rest. * * * * * Strength Conditioning Essentials for Cross-Country Coaches Shari Bartz, PhD, ATC