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Weight training programme for a hockey midfield player.

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Introduction

I am going to plan a weight-training programme for a hockey midfielder, it will last five weeks. I will take into account that the midfielder will be constantly working throughout a match so the circuit will be kept in the training zone, which is 90%-80% of our maximum pulse rate. The weight programme will help improve the muscular strength, muscular endurance and the cardiorespiratory endurance of the midfielder. Muscular strength is the ability of the muscles to exert force as they contract. There are three different types of strength: 1. Dynamic 2. Explosive 3. Static 1. Dynamic strength is required to start on maintain movement of the body, it is related to muscular endurance, but greater effort is required in the earlier parts of the activity, for example starting rowing where a considerable amount of effort is required initially and needs to be maintained until full speed is reached. 2. Explosive strength is necessary in many sports. To move the body quickly in gymnastics, or to apply force to an object such as a javelin, requires a special kind of strength. This is sometimes called power and is a combination of speed and muscular strength. Because of the short time and high muscular activity, fast twitch fibres and the anaerobic energy system are used. 3. Static strength is the force applied by muscles to a fixed object. Muscle size is important-the larger the muscle, the more static strength. There is little movement of limb, but considerable internal forces are being exerted against relatively immobile objects. ...read more.

Middle

When they are used to that work load then you increase the work load, however don't go form doing 3 x 8 reps to 5 x 10 reps because your body will be put under to much stress and you will injury yourself, you need to increase the load gradually. For example in my programme in weeks 1 and 2 I am doing 3 x 8 reps and in weeks 3 and 4 I am doing 3 x 10 reps, this is a gradual increase and will not injure the player. Explanation of each muscular strength station and the recommended weights: - 1. Dips press. This station works on improving your triceps and biceps by using isokinitic contraction this is when the speed of the movement stays the same throughout the range of movement. Although the muscles will be working at their maximum, the force produced will vary. This will help improve the strength of the player because the force will be different and at some stages will be extreme so the strength will improve. Weeks 1 + 2 10kg, Weeks 3 + 4 15kg, Week 5 20kg. Increasing the weight gradually will not injure the midfielder but it will help increase the strength because they are lifting more. 2. Vertical chest press. This machine works on your pectorals, but mainly your Triceps and biceps, these are needed in hockey because you hit the ball using these muscles, so if the force behind the ball from the muscles is greater the power will be greater which will mean the ball has less chance of being intercepted or has a greater chance of going in the goal. ...read more.

Conclusion

Stretches, I will do these stretches to improve the flexibility of our muscles, since it is an essential part of fitness. I will do the following stretches: The shoulders. Circle arms backwards and forwards alternately or together, increasing and decreasing slowly the size of the circles. The groin. With your feet astride bend your right knee side ways, keeping your other leg straight and your weight pressing inwards, after 10 seconds change legs, do this stretch for 10 seconds because it is the recommended stretching time and exceeding it could injure our muscles. * The quadriceps. Place your right hand on a stable stationary object (e.g. a wall), if needed to maintain balance. Take hold of your right ankle with your left hand, pull the ankle towards your gluteus, change hands and legs after 10 seconds, and repeat the process. Repeat the whole stretch twice after a short rest. * The hamstrings. Standing with both feet apart, turn your toes to face left or right. Bend your front knee keeping your back leg straight. Change legs after 10 seconds. * The gastrocnemius. Put both your hands against a wall with your arms out stretched. Bend one knee and straighten the other leg, this will stretch the gastrocnemius of the straightened leg. Change legs after 10 seconds. * The triceps. Place the stretching arm behind head, and stretch palms so the little finger and thumb are touching the shoulder blades. Place the other hand on the elbow of the stretching arm and gently push down until it hurts. Repeat the process on the other arm after 10 seconds. ...read more.

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