Study Notes

ANAEROBIC TRAINING (POWER AND SPEED)

– Developing power through resistance/weight training

Strength and speed combined equals power.

To improve power in training, an athlete needs to apply explosive movements into their regime.

For this to happen, an athlete will need to increase the speed and explosiveness of the movement meaning that they will lower the weight that they are working with.

Generally the weight will drop to 50% of max lift and will incorporate a fast but controlled speed of exercise.

The athlete still needs to complete 3-5 sets consisting of 3-10 repetitions.

This type of training is beneficial for athletes who require explosive movements.

E.G. Rugby league (tackling), soccer player (contesting a header) or a sprinter (block start).

– Plyometrics

Fast, powerful, explosive movements.

This type of training involves jumps, hops, box jumps or bounding.

Plyometrics is designed to improve the strength around joints as well as the explosive strength (power) in the muscle group being focused on.

It is important that this form of training is completed early in the session before fatigue sets in or you could increase the risk of injury.

– Short Interval

Anaerobic interval training means training at a high intensity for short periods concluding with a period of rest.

To make the program more specific to an athlete’s training needs, you can change the length of the training (duration), how hard the athlete trains (intensity) or the rest periods.

Full Written Notes

Critical Question 1 – How do athletes train for improved performance?

ANAEROBIC TRAINING (POWER AND SPEED)

Developing power through resistance/weight training

To improve power in training, an athlete can apply explosive movements into their regime; strength and speed combined equal increased power. To achieve this, athletes need to increase the speed and explosiveness of their movements, which requires lowering the weights that they are working with. Typically, weight should drop to 50% of max lift and incorporate a fast but controlled speed of exercise. Athletes still need to complete 3-5 sets consisting of 3-10 repetitions.

This type of training is beneficial for athletes who perform explosive movements. For example, tackling in rugby league, contesting a header in soccer or a block starts in sprinting

Plyometrics

Plyometrics utilises fast, powerful and explosive movements and generally involves jumps, hops, box jumps or bounding. This type of training is designed to improve the strength of joints as well as the explosive strength (power) of particular muscle groups.

To avoid injury, this form of training should be completed early on in a training session, before fatigue sets in.

Short Interval                     

Anaerobic interval training involves high intensity movements for short periods concluding with a period of rest. You can adjust the length of training (duration), how hard the athlete trains (intensity) or the rest periods to tailor the program to an athlete’s training needs.