| Training Methods and Modes |
| Needs Analysis - Needs analysis o When the professional analyzed the fitness needs of both the activity and the individual athlete involved in the sport. |
| Periodization - Periodization o The gradual cycling (allocation of a specific period of time, whether days, weeks, or months) of specificity, intensity, and volume of training to achieve peak levels of fitness for the most important competitions. o Macrocycle (generally a year’s training) o Mesocycles (part of a year’s training) |
| Preparatory Period - Phase I: Hypertrophy/Endurance o Low intensity with high volume. - Phase II: Strength o More specific & >80% of 1RM or in 5-8 RM - Phase III: Power o 90% of 1 RM (2-4 RM) |
| Competition Period - Low level of intensity & volume, to allow for physical recuperation & mental preparation for competition |
| Transition - Early off-season period after the last contest of the season - Low intensity and volume |
| Resistance Training - Overload principle o Providing a greater stress or load on the body than it is normally accustomed to handling. - SAID principle (specific adaptation to imposed demands) o The type of demand placed on the body controls the type of adaptation that will occur. Muscle Actions - Strength gains are on the order of 0.5-1%/day in untrained nonathletes. |
| Dynamic Resistance - Dynamic Resistance o When the body or object provides resistance through a ROM Manual Resistance Free-Weight Equipment - Functional isometrics o Combines isometric muscle actions with dynamic free-weight exercise Resistance Machines Plyometric Training |
| Metabolic Training Aerobic Training Anaerobic Training Interval Training |