Dry land training and the science behind strength training June Chin CSCS

Common question Coach, I am going perform in the water, why should I train on the land?

Principe to improve your muscle Overloading Thru Volume训练量 Thru Intensity训练强度 Muscular balance-prehabilitation

Training principles: Progressive Overload 逐渐的超负荷(Selye’s General Adaptation Syndrome, GAS) Individualization 个别性 (gender, age, experiences, body-build) Specificity 明确性(race-pace, muscle fibers, energy system) Variety 多样性(more balance regime-cross training) FUNdamendal 基本

Chronic variables Training volume训练量 Training intensity 训练强度 Training frequency 训练频率

Acute variables Exercise order 动作次序 Sets and repetitions 组数&次数 Rest interval 休息 Training tempo 节奏 Percentage of loading (%1RM) 重量

Objective/ fitness parameters Hypertrophy Strength 力量 Maximum strength 最大力量 Power (force vs. time) 爆发力 Endurance (local muscle) 肌耐力

Acute variables for different fitness parameters Hypertrophy: 3-5 sets of 8-10-12;120-180sec rest Strength: 3-4 sets of 8-10-12;180-240sec rest Maximum strength: 3-5sets of 4-6-8; 180-300sec rest Power (force-emphasis): 3-5sets of 4-6-8; 180-240sec rest Power (time-emphasis): 3-5sets of 10-12-15; 120-180sec rest Endurance: 3-10sets of 12-15-20; 60-120sec rest

Periodization周期 Break down the training season into smaller periods. Sequential/ logical relationship between physical attribute. GPP, SPP, PC, C Types of periodization model: Linear, non-linear, undulating.

Designing a program Introduction to sports and athletes Needs analysis Testing Program design and implementation Short term evaluation Long term evaluation

Training Adaptation Concern Benefits: improve training output, spare more glycogen, and fasten recovery. Muscle fibers properties transition-disadvantage for sprinter. Fatigue-reduce power output Power transfer Improve injury resistance-work on antagonist muscle

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