Foundations of Training Lesson: Training Methods Sports Performance 15 Foundations of Training Lesson: Training Methods

Functional Training A relatively new term in performance This is the most important type of training in sports Combination of multiple components – Strength, Power, Agility, Balance, Core, Endurance, Speed, etc. Other training types work in conjunction with functional training – Core, Balance, Resistance, Flexibility, Agility, etc. https://www.youtube.com/watch?v=qVpqrwcuj_o

Functional Training What the fitness professionals have done is analyze daily movements of the individual and look at more effective ways to execute these movements. The ultimate goal is to make movements as efficient as possible.

Functional Training – How? Depends on what the individual does for the majority of their sport. Example: A hockey player would do movements which mimic or duplicate hockey such as single leg twisting drills to mimic getting hit by an opponent or drills which would mimic skating.

Functional Training – When? The easiest answer to this question is always! Each time an athlete enters the gym, they should do some form of functional training. It could be as a warm-up or as a cool-down or the entire training session. When an athlete trains, the focus would be on the individual sport and/or goals. Ex: Lance Armstrong would focus on Power, Speed and Aerobic rather than building muscle like a body builder.

Functional Training – What? Exercise Examples: Bosu Ball Squats Medicine Ball Twists Stability Ball Push-Ups Single-Leg Cable Rows

Functional Training - FITT Frequency: 3-6 times per week Intensity/Repetitions: depends on the desired outcome…try to do the exercise with decent form and an intensity which will have you fatigue around 6-12 or 12-20 repetitions. The more it is done the faster the message is learned by the brain/body connection. It also depends on the training phase you are in. Time/Rest: Once again, depends on the intensity, but rest periods of 30-60 seconds are most popular. If the intensity is high, 1-3 minutes will suffice. Sets: Generally, 2-5 sets will be prescribed, again depending on the training phase.

Circuit Training Circuit training is a combination of high-intensity movements and resistance training. An exercise "circuit" is one completion of all prescribed exercises in the program. Circuits can target different components of fitness – aerobic, strength, agility, muscular endurance, etc.

Resistance Training Whether the goal is to increase muscle mass, develop better athletic performance, or reduce body fat, the use of resistance training is an important component of any program. The main adaptations that occur from resistance training include stabilization, muscular endurance, hypertrophy, strength and power. The tissue needs the overload or it will not adapt. You do not need “weights”. Examples can also include body weight, medicine balls, resistance bands, etc.

Core Training The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities. From this solid, balanced base the limbs can be moved powerfully and under control.

Flexibility Training Flexibility has been defined as the range of motion about a joint. A more flexible athlete is a more mobile athlete. Dynamic (moving) stretching is the most common as a warm-up and static (stationary) stretching post-activity.

Cardiovascular Training Focuses primarily on aerobic / endurance conditioning. It’s training the efficiency of the heart, blood vessels, and lungs. To train these areas, the athlete needs to sustain exercise over long periods of time. Examples: Running, Cycling and Swimming

Agility Training Need basic strength and power training. The ability to rapidly and accurately change direction. It includes the facets of quickness and maneuverability. Need basic strength and power training. Must incorporate exercises that involve changes of direction in the shortest possible time.

Balance Training Maintaining balance means having the centre of mass within your base of support. Alternating the surface of your balance workout and different points of balance. Using weights, bosu balls, stability balls all assist the training of an athlete’s balance.

Speed Training It is the ability to reach a high velocity of movement in whatever mode of locomotion. Practicing moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training.

Plyometric Training Characterized by powerful muscular contractions in response to rapid, dynamic movement of the involved muscles. A form of training for power – Force times Velocity Incorporates explosive movements. Examples include Box Jumps, Bounding, Medicine Ball Thrusts