STRENGTH AND CONDITIONING

Basic Principles Part 2

A yearly training cycle usually consists of two or more Mesocycles. Following each phase of the cycle there is a 2 to 4 week period of active rest. The length of each mesocycle will very depending on the time of year. Following each phase in the cycle there is an unloading period lasting one to two weeks. Unloading is characterized by a significant decrease in training intensity. This unload period allows the body to recover in preparation for the shift to the next phase.

Active Rest is necessary to assure continual physical improvement and is vital to the effectiveness of the periodized training cycle. Active rest involves light to moderately light physical activity usually in areas other than the athletes competitive sport and strength training. The purpose of Active Rest is to allow the body to recover both physically and mentally from the training cycle just completed. Physical improvements from training occur by allowing muscles and the nervous system to recover. Complete recovery is not always necessary, but strongly recommended at certain points during the training cycle. The amount of recovery needed for each individual is dependent on several variables, age, experience, the intensity of the prior training cycle (2). Transition is a shift between two distinctive phases and usually includes active rest. More specifically Transtion refers to a shift in training emphasis just prior to a competition or competitive season.
Training For Performance

Increased power out put is the key to improved performance.

Power = Force x Distance/Time

Human power is having enough strength to exert optimal amounts of force vs. the effects of gravity and to do so over (x) distance in the least amount of time possible (7). Sports related performance is composed of three main components: strength, speed and agility. All three components are power related and further affected by several sub-components. Strength training is not mutually exclusive to improving overall performance. Attention should be given to improving all components in an effort to develop optimal performance.

Flexibility (ROM)

Static stretching· Dynamic stretching

· Technical aspects

Form· Balance· Kinesthetic

· Metabolic (Conditioning)

Muscular strength and endurance

· Cardiovascular (Aerobic and Anaerobic)· Nutrition

Energy(food)· Vitamins· Minerals· Hydration

 

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