From here we can build programmes around these patterns. For now, sets, reps and tempo can be left aside — it is the fundamentals of the programme we are focussed on, not the minor details. A truly functional programme will cover all of the movement patterns, occasionally with bias towards the movements, skills or abilities lacking in the client. It is common sense to spend more time working on a weakness, and this should always be remembered.
If you are fundamentally weak in a particular area and suffer from recurring injuries as a result, not addressing the problem and continuing your usual training regime will be next to useless when it comes to improving your condition on a long term basis. The differing needs of individuals is where the bespoke element of exercise programming comes into play. It makes no sense to follow a generic routine if you have particular needs, and looked at closely there are almost certainly muscle imbalances on all of us, meaning tweaking our routines is not only wise, but quite often essential.
The reason this is important is because if a personal habitually performs a movement incorrectly, it is very difficult to change at a later date and could lead to chronic injury. Make sure programmes evolve from their most basic starting point. A good exercise programme will work for the individual on a life level too — not just a fitness level.
What movement patterns do they perform on a daily basis? How can you improve this ability using exercise? Can you personalise a programme further than just assuming squats will cover every single example of leg use? Of course. Be creative when adding exercises to programmes — invention is a good thing.
In his lecture, Paul Chek talked about the importance of exercise sequencing. The truth is, there is much more to exercise sequencing than just performing compound exercises first.
The advice given by Paul Chek was to stick to the following order of importance…. A squat and a power clean are both compound movements, but the power clean is far more complex, requiring more muscular and neural recruitment.
It is important that the exercises with the most complex movement patterns should be performed earlier in a workout when fatigue is less of an issue. Remember, fatigue affects more than just muscle tissue, so concentration and motor ability are affected in the later stages of an intense workout.
It is very important to remember however, the most important exercises in the programme may not be the most complex so ensure the important exercises feature at a point in the workout when they are not going to be jeopardised by fatigue. He makes sure all of his clients follow the same pattern of development to ensure each stage of their training is based on a solid foundation provided by the work they have completed before. Flexibility 2.
Stability 3. Strength 4. Next, it is very helpful to set a few short-term goals to achieve your long-term goals. Goal setting can be a powerful strategy to motivate you to be more physically active to achieve results. This includes 3 phases: warm-up, conditioning and cool-down. The warm-up phase is extremely important and should never be skipped.
A warm-up and stretching are not the same thing. Stretching should never be used as a method of warming up because it increases the risk of connective tissue damage when tissue temperature is relatively low. A warm-up prepares the body to perform physical activity by raising total body temperature including the muscle temperature.
During exercise, it allows muscles to contract and relax faster. It improves force, reaction time, muscle strength and power.
The nervous system becomes more alert and the muscle fibres and tendons become more elastic. It can also reduce the risk of heart attacks and injury to the muscles. The most common types of warm-up include general warm-up and specific warm-up. The general warm-up involves basic activities that require movement from the major muscle groups.
For example, this includes jogging and cycling. For example, slow jogging specific warm-up before going for a run planned workout. A specific warm-up is the most desirable method because it increases the temperature of the muscle that you will be using during the conditioning phase. In general, the warm-up should be approximately 5 to 15 minutes long. As training improves, the intensity and time of the warm-up will need to increase to achieve an optimal body temperature prior to the workout.
The conditioning phase is the main activity that you choose to perform for your workout. This can be aerobic or resistance exercise. Aerobic exercise is also referred to as aerobic endurance training, cardiovascular exercise or cardiorespiratory exercise.
They all refer to exercise that involves the cardiovascular and respiratory systems including the heart, blood vessels and lungs. Resistance exercise is also referred to as strength training and weight training. Resistance training produces muscular contractions muscle lengthens, shortens, or remains the same length which build muscle strength, endurance, power and muscle size. The cool-down phase returns the body to resting levels. It helps overcome fatigue, speeds up the recovery process and prevents the pooling of blood in veins.
It can include low intensity aerobic training or stretching. Post workout flexibility training has a regenerative effect which brings muscles back to their resting length, stimulates blood flow and reduces muscle spasm. In general, the cool-down should be approximately 5 to 15 minutes long. Jim needs to review the FITT being used for him. However, his cycling times are not improving. John needs to train more specifically. In order to improve his cycling he must cycle enough to get the adaptations he desires.
Jenny is struggling to walk for two days after a heavy weight training session and long spin class that she took back to back. Jenny over-reached. The volume of overload needs to match her capabilities — ease up girlfriend! Mary made some great gains initially when she started lifting weights. Jane is doing Step classes five days a week because she loves it!
But she is starting to get sore shins. Jane would be better to have a more varied exercise schedule so her legs get a rest from the repetitive stepping movement. Deborah goes to the gym everyday and always goes hard at it. Deborah needs some rest between sessions or even some easy sessions or sessions that focus on different parts of her body. That way her body has enough time to adapt before she trains again. Tim is gutted. Amanda is stoked. Her fitness is just as good as when she went on holiday and all she did was 2 x 30minute hard runs each week.
Therefore, the strength and conditioning professional should carefully choose the particular exercises that best fit how each individual client or athlete moves. This is because certain training environments e. The principle of progressive overload refers to the systematic modification of a training program over time. In addition to exercise intensity, progressive overload also refers to frequency and increasing the difficulty of exercise selection e.
In applying the principle of progressive overload to using specific exercises, the strength and conditioning professional should look for improvements in volume, intensity, movement quality and efficiency, endurance, and recovery. The principle of specificity dictates that the overload method s chosen should be specific to the desired adaptation 6.
For example, if a client or athlete is training to improve strength, they could gradually add heavier loads or perform more repetitions with the same load. It is important to note that exercises should be progressed on an individual basis rather than a pre-determined schedule.
This highlights why the principle of progressive overload is best applied in the programming process after applying the principles of individuality and specificity. Due to the adaptive properties of the human body, the principle of progressive overload will only take the client or athlete so far. Eventually the client or athlete will reach a plateau and be unable to keep progressively overloading the same exercise movements.
This is why variation is important to consider after the principle of progressive overload. Variation requires planned changes in exercise selection and training variables. As a general guideline, changing the program every 3 — 5 weeks may provide the body enough time to adapt. Improved neuromuscular coordination and increased muscle hypertrophy have been shown to occur in the early stages the first 3 — 5 weeks of a training program or when starting a new program 2,3,5.
However, it usually is not long enough for the body to accommodate to the training stimulus when the program becomes stale and is much less or no longer beneficial. It is important to note that when applied properly, variation does not conflict with the specificity and progressive overload principles.
0コメント