The purpose of this conditioning is in order to improve strength, endurance, flexibility, stability, coordination, balance, and functional skills. Probably, you want to improve all of them at the same time. However, it's gonna be taking time to complete the program at once and you gonna be burn out because of too tough training. So, I'd like to break 'em up to following order;
1. Body-builder type of weight training (slowly and many repetitions)
- Enlarge muscles (If you lift wights quickly, muscles can't grow quickly even if you feel lots work. Here is suggestion; When
weight goes away from you, count 2 seconds. And when the wieght comes toward you, count 4 seconds).
- Increase endurance ability
- Be ready for advanced training (power type exercise and plyometric type exercises)
2. Weight-lifter type weight training (quickly and few repetitions)
- Wake up the muscles (generally only 60-70% of muscles are awake. Rest of them are sleeping).
- Increase power. (There are many suggestion about this type exercise. I don't want you guys to get any injuries with this
exercise so I recommend... When the weight goes away from you, lift as fast as you can. And when the weight comes toward
you, count 4 seconds).
3. Plyometric type weight training (bouncing)
- Enhance coordinatioon
- Increase power
- Increase stability
4. Kinetic chain exercise (whole body movement)
- Enhance coordination (any motions in sports event such as throwing ball, spiking ball, or jumping, are required smooth
muscle contraction relay. For example, when you throw a ball, you step forward (foot starts contracting), rotate lower leg,
rotate trunk, flex arm, straighten elbow, and release a ball. If you miss some of them, you can't throw powerfull ball, can you?
And also, you gonna have some problems at the weakest part through the chain.
- Teach your muscles the actual motion in sport events.
Q&A
How do you get stronger?
- A muscle will only strengthen when the muscle is forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing...
1. resistance
2. number of repetitions with a particular weight
3. number of sets of the exercise
4. intensity (reducing the recovery, rest, periods)
What is muscle fiber hypertrophy?
- Resistance training will increase the muscle size (hypertrophy). Muscle growth depends on the muscle fiber type activated and the pattern of recruitment. Muscle growth is due to one or more of the following adaptations...
1 Increased contractile protains (actin & myosin)
2. Increased number of and size of myfibrils per muscle fiber.
3. Increased amounts of connective, tendinous, and ligamentous tissues.
4. Increased enzymes and stored nutritions.
Training Systems
- Simple Sets (e.g. 3 x8 with 70%) - meaning 3 sets of 8 repetitions with a weight of 70% of maximum for one repetition. This
system helps to learn technique, and thereby reduce the rick of injury.
-Pyramid System - Here the load is increased and the repetitions are reduced (e.g. 100lb x 10, 120lb x 5, 130lb x 4, 120 lb x 5,
100lb x 10) I recommend this system for the weight training at the early stage because this system enables to use all types of
muscle fibers (fast twitch and slow twich) throught the repetitions. It is necessary to use all muscle fibers to encourage
hypertrophy at aspect of strength and endurance.
- Super Setting - This consists of performing two or three exercises continuously, without rest in between sets, until all exercises
have been performed. The normal between sets rest is taken before the next circuit of exercises is commenced.
:The force output of a contracting muscle and directly related to the amount of tension a contracting muscle can produce.
; To increase strength of a muscle, muscle contraction must be loaded or resisted so that increasing levels of tension will
develop because of hypertrophy adn recruitment of muscle fibers.
; Muscle or muscle group lifting, lowering, or controlling heavy loads for relatively low number of repetitions (cause selective
hypertrophy of type 2 muscle fibers).
; The ability to perform low-intensity repetitive exercise over a prolonged period of time.
; Muscular endurance is improved by performing exercise against mild resistance(low load) for many repetitions.
; In most exercise programs designed to increase strength, muscular endurance also increases. But effeciency is very low.
; After many acute/chronic injuries, dynamic exercises carried out for high number of repetitions against light resistance are more
comfortable and create less irritation than dynamic exercises performed against heavy resistance.
; A measure of muscular performance, speed and strength. (work per unit of time) = Force x Velocity
; Rate at which muscle contracts and develops force throughout range of motion and relationship of speed and force are
both factors that affect power.
; Power can be improved by weither increasing work that a muscle must perform in secifified period of time or reducing amount
of time required to produce given force. Although power is related to strength & speed, speed is variable that is most often
manipulated in power training programs. The greater intensity of exercise and shorter time pweriod taken to generate a
force, the greater the muscular power.
; It is inappropriate to limit use of term power to burst of high-intensity muscle activity. They call high-intensity exercise carried
out over short interval of time anaerobic power & low-intensity exercise sustained over long period of time aerobic (endurance)
power.
;At least 30 minutes per time and 3 days a week
; The ability to move a single joint or series of joints through an unrestricted, pain-free range of motion.
; It depends on the extensibility of muscles, which allows muscles that cross joint to relax, lengthen, & yield to stretch force.
; Dynamic flexiblity refers to active range of motion of joint. It depends on degree to which a joint can be moved by a muscle
contraction and the amount of tissue resistance met during the active movement.
; Passive flexibility is degree to which a joint can be passively moved through available ROM & is dependent upon
extensibility of muscles and connective tissues that cross and surround a joint.