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admin | Category: Top 5 Elliptical Machines | 18.06.2013
If you're an experienced runner, this 8-week, 10k training program is designed to improve your times by incorporating more advanced forms of conditioning. The program makes use of intense tempo and interval training and some strength training should also be incorporated into the plan. Warm Up & Cool DownAs a more experienced runner you will know the importance and benefits of warming up and cooling down. Distance RunsTuesdays, Wednesdays and Fridays of this 10k training plan incorporate steady-state runs of varying distances. Strength TrainingYou may or may not want to perform some strength training sessions as part of this plan.
Endurance Training For Sport Mar 16, 16 10:19 AMEndurance training is essential to most sports. A football training program lasts 12 months - even if the competitive in-season only spans from September to December.
Speed & Agility TrainingIn the early pre-season speed and agility work is optional and should be low in intesnity. The transition phase is as important as any other in the 12 month football training program. Notice how the amount and intensity of running drills varies depending on the strength phase?Too much intense interval training alongside strenuous hypertrophy training can leave you physically exhausted.Notice also how the volume of speed and agility work increases alongside power conditioning. This Olympic weightlifting routine is an example of how Olympic-style lifts can be incorporated into a strength training program.It is designed for individuals who have little Olympic lifting experience but who do have a significant strength base. It is essential that younger and less experienced strength trainers follow an anatomical adaptation strength phase to prepare muscles, ligaments and connective tissue for more strenuous training such as this. Olympic weightlifting routines and exercises are finding themselves into more and more sports training programs. Compared to traditional weightlifting exercises, such as bench presses, squats and shoulder presses, Olympic lifts and associated lifts are complex movements. As mentioned earlier, athletes not used to Olympic lifts should use a light enough weight so that technique is correct. It is particularly important before and following high intensity sessions such as interval training and tempo runs (see below). If not this session simple involves splitting up a set distance into smaller chunks, or intervals and running them at a higher intensity than you would the full distance.Interval training takes place on Mondays and Thursdays in this 10k training plan. Wednesday is a longer run, which peaks at a distance greater than the race over the 8-week period. Fitness Programs from Beginner to Advanced Mar 16, 16 10:17 AMSuccessful marathon training requires careful planning and preparation. You might not have the resources (or the inclination) to train 6 days a week.And you don't have to.


Do that and you cannot fail to improve.Any effective training regime should be built on the back of a solid fitness assessment. Your degree of range of movement impacts on your speed, agility and to some extent your power. This makes sense as it compliments the objectives of the phase.The intensity row is a rough guideline for overall training intensity. This sample Olympic weightlifting routine presupposes the athlete has recently completed at least 12 weeks of foundational strength conditioning.Olympic weightlifting is often confused with powerlifting.
Progression in the early stages should be gradual and in small enough increments that the lifts can still be performed with correct technique.Eventually, when the athlete can competently lift relatively heavy loads, target repetitions should be in the 3-5 per set range with loads of 75-85% 1-RM.
It serves simply as an example of how Olympic-style lifts can be combined with traditional weight training exercises in one program. Warm up with 10 minutes (or a mile) of light jogging followed by stretches to all the major muscle groups. These are easy runs and should be performed at less than race pace - roughly 70% VO2max or 80% maximum heart rate. The aim is to build up gradually over the first 10 minutes reaching race pace or slightly higher and maintaining if for 10-15 minutes. Contrary to some misguided beliefs strength training is not detrimental to the endurance athlete. You should also purposefully reduce the intensity of interval and tempo runs during this week.The final week sees a tapering off towards competition day. Explosive power conditioning for example follows maximal strength training, which in turn follows functional strength training.
It will also help to prevent injuries resulting from over stretching.While too much flexibility is not beneficial either, most football players are a long way from being overly supple.
Often that can be a subjective measure so pay close attention to how you feel.More football training programs and articles will be added on a regular basis.
Powerlifting is not an Olympic sport and consists of three exercises - bench presses, squats and dead lifts. Additionally, they must be performed quickly and with correct technique in order for the lift to be completed successfully. Normally, with exercises such as bench presses and squats, loads in the region of 87-93% 1-RM can be lifted for 3-5 repetitions. You may then want to perform a few 100m bursts of speed work before you begin interval training.Cool down with 10 minutes of light jogging and more stretching to all major muscle groups. One of the most common mistakes more advanced athletes make is to over train in the time immediately leading up to a race. Maximal strength training is an important element also and leads to significantly different adaptations than bodybuilding.Linemen may want to place more emphasis on the hypertrophy phase than other players.


Spend at least 3 days a week stretching - this is on top of stretching exercises performed as part of the warm up. But this is the place where they all fit together into one cohesive, highly effective plan.Yes, it does take a little planning to bring everything together.
Unlike these three exercises, the two lifts contested in Olympic weightlifting - the snatch and clean & jerk - are rarely seen performed in modern day gyms.Perhaps the main reason is due to their complexity and the space required to complete the lifts safely. Even in sports that do stress the same muscle groups as cleans, there are often more efficient and specific exercise choices.Even if one Olympic-style movement is sport-specific that doesn't mean they all are.
To that end, coaching from a qualified instructor is more important in the first phase than loading patterns and volume.Before any amount of significant weight is added, athletes should practise Olympic-style lifts until co-ordination and technique is correct.
Peak power however, is achieved with moderate, not maximal loads, executed with a fast tempo.
You will find plenty of static and dynamic stretching exercises in the flexibility training section. You may want to run the shorter o.5km intervals at slightly higher than race pace but don't get carried away! The 30 minute tempo run does not include the warm up or cool down, which should be performed before and after. A carefull needs analysis should be the first step in the design of any sports strength program, and it's in this early stage that it becomes clear that Olympic lifts aren't always appliable. However, it can be difficult to perform the lifts correctly with a light weight on the bar (< 30% 1-RM) due to difficulties controlling deceleration of the bar at the end of the movement.
By using a load of 75% 1-RM (which would permit 10 repetitions with most traditional weight lifting exercises) and completing a maximum of 5 repetitions, proper form and speed of execution can be maintained.About 3-5 sets of each Olympic-style lift is adequate and rest intervals should be long enough to promote almost complete recovery between sets.
Circuit training in particular lends itself well to distance events.For more information on strength training click here.
The cycle just prior to the season start should focus on developing peak power.For a detailed look at strength training for football, click here. It takes only 4-5 weeks of complete sedentary living to loose most of what's taken you the best part of year to build up. Recommended rest interval time is 2-5 minutes.See the power training article for the guidelines governing load, sets and repetition parameters.



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