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

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

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

4. 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

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

6. 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

7. 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

8. Acute variables for different fitness parameters
Hypertrophy: 3-5 sets of ; sec rest
Strength: 3-4 sets of ; sec rest
Maximum strength: 3-5sets of 4-6-8; sec rest
Power (force-emphasis): 3-5sets of 4-6-8; sec rest
Power (time-emphasis): 3-5sets of ; sec rest
Endurance: 3-10sets of ; sec rest

9. 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.

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

11. 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

12. Thank you