Training and programming assignment 1- methods of
In this assignment I will looking at different
components and the different methods within the components.
Power- the ability to do a movement
with speed or force at maximal strength.
There are many
ways you can improve your power E.G. lifting weights, throwing medicine balls,
running against a resistance and plyometrics (depth jump and bounding). Plyometrics
is based on the concentric muscular contractions are much stronger if an immediate
eccentric contraction happens directly after. There are three phases within
plyometrics. Eccentric phase- this is when you’re muscles pre-load and the
energy is stored in agonist muscle group. Amortization phase- this is the time
between the concentric and eccentric phase. The time need to be short otherwise
the energy stores in the eccentric dissipates. Concentric phase- this phase
uses the stored energy to increase the force of the movement.
A swimmer would need to have good power as they need
to pull and push themselves through the water at constant speed but also at
pace keeping up with the other swimmers. A good way to develop power in on
dryland as it is a harder surface to push off. Exercises the swimmer could do
is medicine ball exercises, weight training circuit and plyometric push-ups.
The medicine balls provide resistance which can be changed in weight and how
many reps that are done. The medicine balls are light so you would do between
25-30 reps. The weights circuit is to focus on the swimmer’s muscles that are
most used when swimming. It works on the back, trunk, shoulder and scapular
stabilizers. Every exercise you should be doing between 8-12 reps and the
swimmer does one set and moves onto the next exercise and perform the circuit
three or four times.
A good example of this would be Michael Phelps. He is
a very good swimmer because of his height which gives him a good reach through
the water also he has a very good build and has a lot of power which will help
him glide through the water.
Strength is the maximal force you can apply when
lifting a load.
There are three different types of strength. One is
maximal strength which is your maximal force in one movement. Another one is
elastic strength which is the ability to counter a resistance with a fast
contraction and the third one is strength endurance, this is the ability to
move a weight over and over. To improve your maximal strength, you need to do
weight training. Weight training involves you lifting weights for ten-twelve
reps and four sets. To improve your strength, you need to add more weight which
will increase the resistance also by increasing the reps will help as well. Having
a good core strength is also essential in rugby as when you are in a ruck you
do not want to be easily pushed off the ball. If you have a weak core when you
make a tackle you are unable to transfer the strength from your legs to the
core and then to your upper body to smash people in tackles. A good core will
make you more stable and you will be able to transfer power through your body
which will help you within parts in your game.
A rugby player needs good strength for when he makes
tackles as they would need to stop the opposition from breaking the gain line
and make a positive tackle, also they are in collisions most of the game E.G. a
flanker is involved in every scrum, carries the ball into contact, makes most
of the tackles each game and are hitting most of the rucks. If a flanker did
not have good strength then he would not be able to break the gain line but also
stop the opposition from getting through and when they hit rucks they would
need to secure the ball and clear the opposition out of the way.
A good example would be Sam Underhill, this is because
of his strength when he is making tackles, he is always smashing people and
making positive tackles also he is good when he is on the ball he runs hard at
the defence and sometimes breaks the line.
How fast someone is able to move over a distance.
There are many ways to develop your speed E.G.
explosive training, plyometric exercises, overspeed, resisted running and
dashing. Overspeed training is good because it trains your muscles to move
faster than they can. You do this by running at a slight downhill this will
bring gravity in to play and it will make your legs move faster than they can
on even ground. To help increase speed have someone hold something around your
waist which will cause resistance as you start sprinting and then after a few
paces get them to let it go and it will cause you to have a burst of speed
A sprinter will need good short bursts of speed and
energy and if they did not have those short bursts then they would just be
jogging. As a sprinter there are four main components that are within speed,
these are reaction time, acceleration, maximal speed and speed endurance. A
sprinter would need to work on these to maximise they’re chances of winning the
race. Overspeed training would be good for a sprinter as it will work on
acceleration as the resistance slows you down and then let go which will help
your muscle fibres increase speed, also the resistance will help you to
generate power from a slow start which will increase your overall speed.
Running downhill creates you to go faster than usual so this will train the
muscles fibres in your legs to move at grater speeds and this will increase
your overall speed.
A good example of this would be Usain Bolt as he is
the fastest man on the earth this because of when he starts he has a powerful
push off from the block which gets him ahead of the other athletes and then he
gets to his maximal velocity and is able to maintain it for longer periods of
time which means he keeps ahead of the other athletes leaving them behind.
Component- aerobic endurance
Aerobic endurance is the body’s ability to take around
oxygen to the working muscles by blood. The oxygen comes from the lungs and
then into the bloodstream, but is also how the efficient the body is with the