Training Methods High Performance Functional Fitness Traditional training

Training Methods High Performance

Functional Fitness Traditional training methods focused on specific exercises and specific muscles • More modern training methods focus on specific items like speed, agility, quickness, strength, and flexibility. Typically these are done in more sport like situations. • Main methods used to meet individual training needs: periodization, flexibility, core, cardio, resistance, circuit, plyometrics, speed agility quickness, balance training. •

Periodization • Refers to the development of an overall training plan separated into distinct training periods. • This will maximize performances at peak times and reduce injury and burnout. • Pre- season, in season, and off season • Example: Pre-season – preparatory phase has 3 phases: hypertrophy (or base phase), strength (increased volume and intensity), power (near competition levels and volume drop significantly) • In season – more sport specific training, volumes drop • Off Season – unstructured activities, maintain fitness

Flexibility • Increased in recognition in recent years • Age and gender are major limiting factors for improving flexibility • Many benefits: correction of muscle imbalances, decreased muscles stiffness, improved joint flexibility, decreased stress on joints, improved posture, and improved strength • Static, dynamic, yoga, self massage

Core Training • Involves the muscles in the back and abs • These muscles are used for stabilization, bracing • Severe injury risk if core strength is lacking • Dirty Dozen etc.

Cardiorespiratory Training (endurance) • 3 phases: Base Training, Interval Training, and Sport-specific training • Base – off season, these activities vary in duration and intensity • Interval – just prior to competitive season, lasts only a few weeks, very mentally draining • Eg. Interval workout for recreational runner looking to improve his/her 10 km performance – 6 -8 repetitions of 1000 meters at the athlete’s goal pace • Sport-specific – last phase and includes many sport specific drills • Typically a variety of speed, quickness and agility exercises will be included

Resistance Training • Weight lifting is most common • Great and most effective way to improve strength • Variables to take into account – order of exercises (large muscles to smaller ones), number of reps, number of sets, amount of rest, intensity, volume (weight lifted) and frequency of workouts

Circuit Training • Group of 4 – 10 exercises • Timed rest usually 10 – 45 seconds Plyometrics • Can develop strength and power • Uses one’s own body weight • Only to be used after one has developed a strong base

Speed/Agility/Quickness • Relates to strength and power, but also motor learning and control • Will decrease the risk of injury and improve performance • Exercise varieties Balance Training • Stabilization exercises • Eg. One legged, two foot hops etc.