In this method the athlete would stretch the muscle to the point of bind and hold it in that position until the discomfort has left, they then relax the muscle and repeat the process.
The type of stretching that is used in order to improve ones flexibility and create the greater range of motion is developmental stretching. This type of stretching is where the muscle head is stretched beyond its initial point of bind. The athlete would stretch the muscle to its point of bind, once the initial discomfort leaves they must then stretch the muscle further, again until the discomfort leaves and the muscle is relaxed. This process must be repeated 3 or more times in order for it to be effective and improve the athlete’s flexibility.
Shown below are pictures illustrating stretching for a number of different muscles or groups of muscles:
- Strength:
Strength is defined as the maximum force a muscle or group of muscles can produce in one single contraction. Therefore it is an important component in a number of physical sports. For example in a scrum in Rugby, strength is the key to being successful in the play. There are a number of different methods used to increase muscular strength, the main method being resistance training.
Method: Resistance Training
The field of resistance training is very vast and constantly expanding due to new knowledge. It consists of a great number of categories and sub-categories, each one being tailored to the specified needs of the athlete. For example:
Free Weights – Resistance Machines – Gravity – Water – Resistance Bands – Bodyweight
One of the methods I find most effective for improving muscular strength is the use of Free Weights and Resistance Machines. When using these machines there are a number of different ways to utilize them in order to suit your goals. For example:
- HIIT
- Low/High Rep Sets
- Pyramiding
- Dropsets
- Supersets
- High Volume Low Intensity
The list goes on and on. Though this may seem like they all are basically the same thing they all have different effects on the muscles being worked, some methods increase muscle endurance while others focus more on the improvement of muscular strength for example.
- What type of Resistance training increases Muscular Strength?
When trying to increase muscular strength generally you should be lifting a significant amount of weight, approximately 85% of your 1RM, and perform the exercise with strict form for somewhere between 1-6 reps. Then go on to do that particular exercise for 2-6 sets, with a significant rest between each set.
There are a limitless number of exercises one can do in order to target each muscle or groups of muscles, again sub-categorized these become compound or isolation movements.
An effective way to increase muscular strength in a number of areas throughout the body is to create what is known as a ‘training split’. This is where you target usually 1-3 muscle groups per session and may train each muscle group 1-2 times per week.
- How does this increase Muscular Strength in an athlete?
Whenever the athlete contracts the muscle with maximal force on each rep, the actin and myosin fibres of the muscle tear in what is known as a micro-tear. This is a healthy form of muscle tear, which post-exercise when combined with a high protein, high carbohydrate diet, grows the muscle back stronger and more dense than before, resulting in an increase in muscular strength.
- Power:
The definition of power in fitness terms is the production of strength at speed. These are usually known as explosive movements and again are used in the vast majority of sports. For example in basketball a standard of power is needed in order to jump to shoot or catch the ball in play.
Method: Plyometrics
Plyometric training usually involves using your bodyweight, and performing an act explosively and as quickly as possible. This particular component of fitness usually recruits what is known as fast-twitch muscle fibres. These are muscle fibres which contract quickly but also get tired at a rapid rate.
Some examples of Plyometric training are as follows:
- Vertical Jump
- Standing Long-Jump
- Medicine Ball throws
- Press-up and Clap
Again each different type of Plyometric movement may be used according to the nature of the sport which the athlete takes place, and in order to progress with their power component they must try jump higher, jump farther, throw harder etc. They must constantly try and improve on previous attempts in order to show progression.
This particular method of training is very strenuous, and the athlete’s performance usually decreases at a rapid rate due to the lack of endurance in fast twitch fibres. An essential component to Plyometric training is to complete an effective warm-up in order to get the muscles ready for exercise.
- Aerobic Endurance:
Aerobic Endurance is the ability for the athlete’s body to efficiently utilise and transport oxygen around the body to muscles etc. It is composed of a number of different factors such as, the efficiency of which oxygen is used in the muscles, how well the heart can transport blood and oxygen around the body, and also their lung capacity. When carrying out aerobic training we tend to use the larger muscle groups for a long period of time in a somewhat monotonous manner.
Method: Circuit Training
Circuit training is one of the most popular methods used in order to improve an athlete’s Aerobic Endurance. This is where a range of exercises are arranged into what are known as ‘stations’ and performed in a specific order. There are two ways that each station is usually carried out, either until the athlete reaches a certain rep count or over a fixed time period.
The key to improving an athlete’s aerobic endurance is High Volume training. This is where the exercises are performed at a moderate rate but for a longer period of time than muscular endurance training for example. And like many forms of training they can be tailored in order to suit the specific needs of the sport which the athlete takes part in.
Normally when carrying out a full circuit training session the entire body would be worked, upper body, lower body and the core. This way the blood is being pumped all around the body in order to supply oxygen with the muscles.
The entire workout must consist of 4 main parts:
- Warm-Up
- Main Session
- Cool Down
- Flexibility
Like all other methods of training for the other components of fitness, in order to progress and improve, it is essential that the circuit would be modified in some way every so often in order to break plateau’s and push the limits and capabilities of the body. This progression will undoubtedly help the athlete’s performance in whatever sport they are in.
- Muscular Endurance:
Muscular Endurance in an athlete is the ability for the muscle to complete repeated contractions at a sub-maximal intensity. It is essential that an athlete has a good standard of muscular endurance, as the majority of sports are performed at sub-maximal intensities.
Method: Resistance Training
Resistance training is the most popular and most effective method of improving Muscular Endurance. Though like in most cases there are a number of different ways to manipulate this type of training in order to gain the desired effect on the muscles.
There are a number of categories within the Resistance training method, each one putting a different stress and form of load on the muscle.
A few examples of these types of resistance training are the use of free weights, cables, gravity etc.
Whenever carrying out this type of training it is important that the objective at hand is being tailored into the workout. When looking to increase Muscular Endurance your typical rep range to work with is 12-20. Between each working set the athlete should rest for a period of 30-60 seconds, letting the oxygen get to the muscles and allow the lactic acid ‘burn’ relieve itself before starting the next set.
Ciaran McSharry
by
cmcsharry921 (student)
