1. Sports Performance Lesson 2

2.  A muscle will only strengthen when forced to operate beyond its customary intensity.  This means you must do more than then simple lifting and moving you do day to day.

3.  The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised.  If you are not increasing the weight as you progress you are not effectively training and getting stronger.

4.  Part of overload is technique, reps, sets, and range of motion.  Drop sets, negative reps, speed reps, slow reps, forced reps all contribute to the overload principle.

5.  Technique is what will make you succeed.  Weight is not the most important. The guys who will progress the fastest have the best technique.  Part of overload is that you always use as much weight as possible without sacrificing your technique or your reps.

6.  Technique is what separates the good from the great.  Golden Rules: Do not use other muscles to help you move the weight (swaying of the body, swinging, throwing etc..) Only use targeted muscles.  2 seconds up and 2 Seconds down.  You body is completely still except targeted muscles.

7.  Golden Rules: Back Always Straight---POSTURE RULE Lift With Legs if Applicable Only use as much weight as you can effectively do within you repetition goal and without sacrificing technique.

8.  Golden Rules:  SYMETRY!!!!!!!  All muscles equally not anterior mirror muscles  Personal Issues: A chest that is exercised Significantly more than the back muscles will create a slouched posture

9. Are Those legs Or Are you Riding A Chicken

10.  The amount of times you complete an exercise movements in a set.  Power: 2-4  Strength: 5-8  Hypertrophy:8-12  Endurance: 12-20

11.  Power: For for quick bursts of strength i.e Power Lifters, Sprinters, Shot Putters, Lineman  Strength: If your goal is to improve your overall strength (applies to most athletes)  Hypertrophy: To increase size of muscles i.e Bodybuilders  Endurance: If you want to improve you stamina. MMA Fighters, Long Distance Runners, Boxers

12.  You should do as much weight as possible with perfect technique and within 8-12 reps (if training in Hypertrophy)

13.  Is the group of repetitions you do per exercise.  In the beginning you want to do 3 sets per exercise.  As you get more proficient you should do 4-5 sets per exercise.

14.  The key to weight training is training to a full range of motion.  All the way down and all the way up.  You will not be as successful without doing this. It is extremely important.

15.  Because you are using the principle of overload which is pushing your muscles beyond their normal use you risk injury.  This is why you must warm up and do not attempt to push more weight than you have worked up to.  This is how you tear muscles.

16.  You must warm up and work up to a certain load.  You must always push or pull the weight slow

17.  A. You must work the muscle in order to get results. Obviously if you don’t work it then nothing will happen.  B. You must make sure that the exercises that you are doing correspond to the goals you have. For example if you goal is to be a fast runner and only that then working you biceps is not going to help your running.

18.  Training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.  This relates to performance in that if you do not train properly to your goals then you will not achieve them.