Unit 4 P2, M2, D1
Download
Report
Transcript Unit 4 P2, M2, D1
Fitness training and programming
Following identifying the training types as well
as advantages and disadvantages for each.
you are required to design a training session for
each of these components of fitness;
1.cardiovascular training
2.resistance training
3. flexibility training
4.speed training
To obtain the M2 you will need to have detailed
plans for each with diagrams/ sets/ reps/
intensities/ rest periods etc.
To assist you with this use your assessment
task for P1, the previous slideshow for this
unit as well as “methods of training” from
unit 2
Some example sessions will be given as part
of this PowerPoint
Ensure each session is user friendly clearly set
out
Use of text, diagrams (with dimensions) and
pictures
An appropaite warm-up/ prehab and cool
down have been identified for each session
type
Traditional long, low intensity known not to be as effective
as other methods;
4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4
SSG 4v4; 4 mins x 4 3 mins (active recovery)
•
Treadmill hill pyramid:
•
•
•
•
•
•
•
•
•
•
•
•
•
Find the speed that produces 70% of your Max HR
Stay at that speed throughout your interval then vary the gradient on the treadmill
Work 2 minutes
Rest 1 minute
Warm up: 2minutes @ 2% gradient
Rest
2 minutes @ 4% gradient
Rest
2 minutes @ 6% gradient
Rest
2 minutes @ 4% gradient
Rest
2 minutes @ 2% gradient
What is you aim?
Maximal Strength
Hypertrophy (Muscular size)
Muscular Endurance
Power
Hypertrophy
Endurance
Power
Rep Range 1-5 (1-3)
6-12
12-15+
1-5
Sets
1-6
2-4
2-5
1-5
Intensity
80%+
65% to
85%
30-50%
50%
(Maximal
velocity)
Rest
2-4
minutes
30-120
seconds
minimal
Maximal
Strength
Ensure that you session plan is presented
effectively and that it contains;
A warm up “fit for purpose”
A series of exercises within the focus with
intensities, reps/ sets potentially a diagram
An effective cool down and potential
recovery strategies
Exercise
Sets/ reps
Weight
rest
Press up
25/3
BW
30 seconds
Pull up
15/3
BW +5kg
30 seconds
Mason Twist
25/3
5kg Medball
30 seconds
Dips
15/3
BW+ 10kg
30 seconds
V-up
15/3
BW +10kg
30 seconds
Lunge
15 (E/L)/3
BW
30 seconds
S/L squat
14 (E/L)/3
BW +20kg
30 seconds
choice of distance reflected the distances. >50% of sprints studied in the
premier league were less than 10m in distance
Session:
6 repetitions, 60 second
recovery between reps
C
3 sets
Ball as stimulus
Progressions:
10m
Add in GK
Increase distance to 15m
Add in changes of
direction