Weight training
Weight training offers the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training. A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:
- resistance e.g. adding 10kg to the barbell
- number of repetitions with a particular weight
- number of sets of the exercise
The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity). The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although specificity is important, it is necessary in every schedule to include exercises of a general nature - e.g.
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- Shoulder Press
- Chest Press
- Lat Pull downs
- Lower Back Extensions
- Triceps Press
- Calf Raise
- Bicep Curls
- Leg Curls
- Leg Extension
These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built.
I will be doing some weight training in my program.
Karvonen formula
Within my training programme I will have to use the Karvonen formula to work out my heart rate whilst training. This allows you to work out your target heart rate, however your resting heart rate, maximum heart rate and heart rate reserve must be found first
The resting heart rate is your pulse while you are resting for example 62bpm, the maximum heart rate can be found by 220 minus your age for example 220 – 16 = 204. Heart rate reserve equals maximum heart rate minus resting heart rate for example 204 – 62 = 142.
Once your heart rate has been found it must be calculated.
(Heart rate reserve*.85) + Resting heart rate = upper end of training zone
(Heart rate reserve*50) = Resting heart rate = lower end of training zone
High end for the example (142*.85) +62 = 183bpm
Lower end for the example (142*.50) + 62 = 133bpm
Interval training
This type of training is usually used by most athletes when training as it is commonly used by the elite athlete. This can be used for almost every sporting activity; it is usually used for swimming, athletics and cycling. Interval training can improve both aerobic and anaerobic capacities. The considerations that must be taken when planning an interval training session are.
- Distance
- Intensity
- Repetitions
- Sets
- Resting
- Activity during resting
I will do several sessions of interval training as I think that it is a form of training that is in relation with my sport and this will allow me to focus on the aims that I have set.
