1. PPL 10M Improving Fitness

2. Objectives Introduce concepts of Overload, Regularity and Progression for conditioning. Tips on strength training.

3. Principle of Overload The overload factor is the resistance (weight) against which you work and the number of reps done.

4. Principle of Frequency Three times a week, every other day is a good starting point.

5. Principle of Specificity The target here is the particular muscle group used in the sport and within these groups the specific joint angles used in strength training closely copy those of the sport itself.

6. Build Strength Training Build a 10-15 minute warm up into your athlete’s routine. Make the first set high number of reps (10-15) at low resistance (50% max) then progress in the next sets to more resistance and less reps Spread the fatigue effect around; alternate upper body, lower body, trunk

7. No Shortcuts to Strength Watch video – Steroids Champions at a Price