Tom Cumisky
Download as PPTX, PDF0 likes56 views
Tom Cumiskey underwent a 12-week training program in preparation for an Ironman triathlon. The program focused on increasing his strength, mobility, and aerobic endurance. Testing showed improvements in his squat and bench press 1RM as well as his bleep test level. He achieved all of his race goals by completing the 2.4 mile swim in 1:28, 112 mile cycle, and 20 mile run in 2:39. The trainer was pleased with Tom's progress but notes areas for improvement in future programs like increased hamstring work and strength training frequency.
1 of 16
Download to read offline
Recommended
Speed Dev. presentation
Speed Dev. presentationRob Torsell
Ìý
This document discusses speed development for athletes. It defines speed development as efforts under seven seconds that are performed when fully fresh and recovered. It discusses the importance of starting position in sprinting, including keeping the back knee in line with the front foot and hips slightly above shoulders. Unilateral exercises are recommended to address the bilateral deficit phenomenon where summed unilateral force is greater than bilateral force. Exercises proposed to increase speed include quarter squats, box squats, power cleans, back squats, and plyometrics. Training characteristics like intensity, activity time, distance, reps, and sets are outlined for different speed and speed endurance goals. Elastic power training with parachutes or bands is also recommended.James Hillier - Training Essentials for the Development of an Advanced High H...
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
Ìý
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.Strength Training Tools
Strength Training ToolsJohn Cissik
Ìý
This document provides an overview of various tools used for human performance training, including their advantages and disadvantages. It discusses Olympic lifts, powerlifts, kettlebells, heavy ropes, and suspension training. For each tool, it describes common exercises, programming guidelines, advantages such as developing power and muscle engagement, and cautions such as technical requirements and limited research support for some claims.Horizontal Application of Force
Horizontal Application of ForceJohn Cissik
Ìý
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.Strength Training for Track and Field
Strength Training for Track and FieldJohn Cissik
Ìý
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.Program design – how to put everything together
Program design – how to put everything togetherJohn Cissik
Ìý
This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.Combined gym prj
Combined gym prjsiubug
Ìý
The document outlines a 12-week weight training program for male and female gymnasts aged 14-19. It includes separate training plans for males and females, with a focus on increasing muscle power and endurance for specific gymnastic moves. The programs include warm-up, conditioning exercises targeting areas like handstands and shoulders, and cool-down. Progress is evaluated every 4 weeks, allowing adjustments based on improvements. Safety guidelines are also provided to minimize injury risks while weight training.Athletic Testing
Athletic TestingMichael Cisneros
Ìý
The document discusses weightlifting and provides an assessment of Victoria Cisneros, an 18-year-old female weightlifter. It includes her anthropometric measurements, results from flexibility, power, and strength tests, and compares her lifts to world champion Tatiana Kashirina. Areas for improvement include increasing her lean body mass ratio and focusing on overall strength gains.Western Province Rugby Academy lecture series - The Cross Fit question
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
Ìý
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?Warm up 1º
Warm up 1ºferbergn
Ìý
The document defines a warm-up as a gentle, slow exercise done at the beginning of physical activity to prepare the body and prevent injuries. It recommends starting with a general warm-up of continuous running and dynamic exercises that gradually increase in intensity, followed by a speed race to finish. Examples of warm-up exercises are provided such as high knees, butt kickers, shoulder rolls, and leaps to prepare the body for sports or workouts.Lab and field testing to improve performance
Lab and field testing to improve performanceChris Sweet
Ìý
Baseline testing allows athletes to monitor and improve their fitness levels. Field testing can be conducted by the athlete in the pool, on the road or on the track. Laboratory testing on the other hand, provides the most accurate measurements by utilizing a controlled environment. For this presentation, USAT Certified Triathlon Coach Chris Sweet and Laura Wheatley (MS Exercise Physiology) will offer participants a basic introduction to field and laboratory testing and how to utilize test results to improve triathlon performance. Participants will receive a handout that covers basic field test procedures for determining lactate threshold as well as practical baseline workouts.Cj cummings
Cj cummingsChristopher Jones
Ìý
This document analyzes the anthropometrics and barbell kinematics of an elite youth weightlifter, C.J. Cummings. It finds that C.J.'s measurements, such as long arms and shorter legs, align with recommendations for advantageous weightlifting proportions. Analysis of C.J.'s lifts at varying weights showed patterns in barbell displacement, velocity, and trajectory that were generally consistent with optimal techniques described in research, such as maintaining high bar velocity and minimizing horizontal displacement. However, the study concludes that C.J.'s exact techniques may not be optimal for all lifters and are specific to his individual anthropometrics. The data is intended to contribute to identifying talent and optimizing techniques forStrength Training Program Design for Track and Field
Strength Training Program Design for Track and FieldJohn Cissik
Ìý
Parts of a presentation for the New Mexico Track and Cross Country Association's annual conference in 2012Ap0747026
Ap0747026mcmaster_multimedia2
Ìý
The document provides an overview of the sport of gymnastics, including different events and requirements. It discusses the high level of commitment needed from gymnasts, noting that training can require 30-40 hours per week and may necessitate leaving school early. It then describes several specific gymnastics events - trampoline, floor, parallel bars, and balance beam - outlining what they involve and the skills required.4 week 6 day training split
4 week 6 day training splitRyan Yusella
Ìý
This 4-week training program focuses on hypertrophy. It includes exercises targeting the chest, back, shoulders, arms, legs, and glutes. Each muscle group has 4-7 exercises per session. Exercises are generally performed for 3-5 sets of 8-20 reps. The final week of each phase increases the weight and decreases reps to emphasize strength gains alongside muscle growth. The workouts provide a variety of exercises and rep ranges to thoroughly target all muscle fibers for maximum hypertrophy over the course of the program.Athletics NI Conference - Martin Rush
Athletics NI Conference - Martin RushAthletics Northern Ireland
Ìý
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.JungleCat CrossFit Overview
JungleCat CrossFit Overviewjunglecatcrossfit
Ìý
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.SSC UCS Rugby
SSC UCS RugbyRichard Brennan SSC
Ìý
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.Sonja Muck Presentation 2
Sonja Muck Presentation 2muckx008
Ìý
This document contains pre and post-test results from four students who participated in a 3-week exercise program. It shows changes in their vital signs, body composition, cardiovascular endurance, muscle strength and flexibility. Goals and backgrounds are also provided for each student.Benefits of tabata training
Benefits of tabata trainingHugo Harrison
Ìý
Tabata training was developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo. It’s a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout. It is a type of High Intensity Interval Training which is famously effective for fat loss.
While TABATA training requires only one exercise, athletes are free to put together a TABATA workout from a huge array of strength and aerobic exercises. The key is simply to adhere to the 2:1 exercise-to-rest ratio, in order to incorporate a greater work load or intensity and hit a greater range of muscle groups than traditional cardio in a shorter amount of time.UNITS 1-2-3 PE
UNITS 1-2-3 PEclaudiaarencri
Ìý
This document summarizes key concepts about warm-ups, physical tests, athletics events, and fitness. It discusses the importance of warm-ups for preparing the body physically and reducing risks of injury. It describes common physical tests like the Cooper test that measure stamina. Athletics events covered include long jump, shot put, hurdles, relays, and high jump. Finally, it discusses concepts of fitness, factors that influence fitness like genes and training, and components of fitness such as stamina, flexibility, strength, and speed.UNITS 1-2-3 PE
UNITS 1-2-3 PEclaudiaarencri
Ìý
This document summarizes key concepts about warm-ups, physical tests, athletics events, and fitness. It discusses the importance of warm-ups for preparing the body physically and reducing injury risk. It describes common physical tests like the Cooper test that measure stamina. Various athletics events are outlined such as long jump, shot put, hurdles, relays, and high jump. Finally, it covers fitness concepts including the benefits of fitness, factors that influence fitness, and different types of training like stamina.Ruf -Organizing Yearly plan
Ruf -Organizing Yearly planBaylor University
Ìý
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.PE second curse
PE second curseclaudiaarencri
Ìý
This document summarizes concepts related to warm-ups, physical tests, and athletics events. It discusses the importance of warm-ups for preparing the body physically and reducing risks of injury. It describes calculating resting and target heart rates. It also lists various physical tests like the Cooper test and flexibility test. Finally, it provides an overview of track and field events and gives technical descriptions of the long jump, shot put, and hurdles events.Warm up 2º
Warm up 2ºferbergn
Ìý
The document defines a warm-up as a gentle, slow exercise done at the beginning of physical activity to prepare the body and prevent injuries, and recommends that a warm-up always include an aerobic or dynamic general warm-up followed by joint rotations and stretches, with examples of specific exercises provided for each part of the warm-up.U.S. Army CrossFit Study Guide
U.S. Army CrossFit Study Guidejunglecatcrossfit
Ìý
This study tested the efficacy of CrossFit training to increase physical fitness in 14 U.S. Army athletes over 8 weeks. The athletes completed initial and final assessments measuring work capacity. After 6 weeks of CrossFit training, every athlete increased their work capacity by an average of 20%. Even above-average athletes saw significant gains, demonstrating CrossFit's ability to improve fitness across experience levels. Despite generalized training, athletes improved on specific assessments. Results indicate CrossFit produces a broad, balanced fitness that meets U.S. Army requirements.Youth Athlete Program Design
Youth Athlete Program DesignElite Performance Institute (EPI)
Ìý
This document outlines a training program design lecture for youth athletes. It discusses key principles and variables to consider for different age groups, including chronological and biological age as well as training age. The lecture teaches an athletic development model that focuses first on fundamental movement skills and motor control exercises before progressing to more complex exercises and sport-specific training. Sample training sessions are provided that follow this progression from bodyweight exercises to loaded movements while focusing on technical competency at each level.Microdosing (Speed, Plyometrics, Lifting)
Microdosing (Speed, Plyometrics, Lifting)Dylan Hicks
Ìý
This presentation was presented to the ASCA Special Interest Group in Adelaide on 21/11/2018. It is a case study of an athlete who went to the World Junior Championships in Finland 2018 (Aust, Men's 4x100m). It discusses the concept of 'micro-dosing' in reference to the structure of the 2017-18 season, as well as the final 12 weeks preparation leading into the championships.Exercise Prescription presentation (1)
Exercise Prescription presentation (1)Dominique Guinnane
Ìý
This document summarizes the client training and programming for Dominique Guinnane, a 48-year-old female client with goals of improving her mile time, increasing grip strength, losing 5 pounds, and running several 5k races. The client underwent initial testing and was given a general workout program meeting 3 times per week focusing on cardio, resistance, and core exercises. Example workouts targeted major running muscles over 12 weeks, and post-testing showed improvements in running times, strength, and body composition while achieving her goals. The experience gave the trainer hands-on practice and confidence in designing programs.Sample Workout Program
Sample Workout ProgramTaylor Box
Ìý
This 12-week baseball training program for an 18-year-old male athlete consists of 3 mesocycles split into 12 weekly microcycles. The first mesocycle focuses on hypertrophy and muscle endurance over 4 weeks. The second mesocycle trains basic strength for force production over 4 weeks. The final pre-season mesocycle emphasizes power training for speed and velocity over 4 weeks. The program includes resistance training 3 days per week, metabolic conditioning 2 days per week, and plyometrics 1 day per week.More Related Content
What's hot (20)
Western Province Rugby Academy lecture series - The Cross Fit question
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
Ìý
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?Warm up 1º
Warm up 1ºferbergn
Ìý
The document defines a warm-up as a gentle, slow exercise done at the beginning of physical activity to prepare the body and prevent injuries. It recommends starting with a general warm-up of continuous running and dynamic exercises that gradually increase in intensity, followed by a speed race to finish. Examples of warm-up exercises are provided such as high knees, butt kickers, shoulder rolls, and leaps to prepare the body for sports or workouts.Lab and field testing to improve performance
Lab and field testing to improve performanceChris Sweet
Ìý
Baseline testing allows athletes to monitor and improve their fitness levels. Field testing can be conducted by the athlete in the pool, on the road or on the track. Laboratory testing on the other hand, provides the most accurate measurements by utilizing a controlled environment. For this presentation, USAT Certified Triathlon Coach Chris Sweet and Laura Wheatley (MS Exercise Physiology) will offer participants a basic introduction to field and laboratory testing and how to utilize test results to improve triathlon performance. Participants will receive a handout that covers basic field test procedures for determining lactate threshold as well as practical baseline workouts.Cj cummings
Cj cummingsChristopher Jones
Ìý
This document analyzes the anthropometrics and barbell kinematics of an elite youth weightlifter, C.J. Cummings. It finds that C.J.'s measurements, such as long arms and shorter legs, align with recommendations for advantageous weightlifting proportions. Analysis of C.J.'s lifts at varying weights showed patterns in barbell displacement, velocity, and trajectory that were generally consistent with optimal techniques described in research, such as maintaining high bar velocity and minimizing horizontal displacement. However, the study concludes that C.J.'s exact techniques may not be optimal for all lifters and are specific to his individual anthropometrics. The data is intended to contribute to identifying talent and optimizing techniques forStrength Training Program Design for Track and Field
Strength Training Program Design for Track and FieldJohn Cissik
Ìý
Parts of a presentation for the New Mexico Track and Cross Country Association's annual conference in 2012Ap0747026
Ap0747026mcmaster_multimedia2
Ìý
The document provides an overview of the sport of gymnastics, including different events and requirements. It discusses the high level of commitment needed from gymnasts, noting that training can require 30-40 hours per week and may necessitate leaving school early. It then describes several specific gymnastics events - trampoline, floor, parallel bars, and balance beam - outlining what they involve and the skills required.4 week 6 day training split
4 week 6 day training splitRyan Yusella
Ìý
This 4-week training program focuses on hypertrophy. It includes exercises targeting the chest, back, shoulders, arms, legs, and glutes. Each muscle group has 4-7 exercises per session. Exercises are generally performed for 3-5 sets of 8-20 reps. The final week of each phase increases the weight and decreases reps to emphasize strength gains alongside muscle growth. The workouts provide a variety of exercises and rep ranges to thoroughly target all muscle fibers for maximum hypertrophy over the course of the program.Athletics NI Conference - Martin Rush
Athletics NI Conference - Martin RushAthletics Northern Ireland
Ìý
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.JungleCat CrossFit Overview
JungleCat CrossFit Overviewjunglecatcrossfit
Ìý
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.SSC UCS Rugby
SSC UCS RugbyRichard Brennan SSC
Ìý
This document outlines a strength and conditioning program for a university rugby team. It discusses the importance of physical conditioning for rugby performance and injury reduction. It then provides details on periodization, testing protocols, aerobic and anaerobic conditioning exercises, and a sample training plan for the pre-season phase focusing on strength, power, and fitness development.Sonja Muck Presentation 2
Sonja Muck Presentation 2muckx008
Ìý
This document contains pre and post-test results from four students who participated in a 3-week exercise program. It shows changes in their vital signs, body composition, cardiovascular endurance, muscle strength and flexibility. Goals and backgrounds are also provided for each student.Benefits of tabata training
Benefits of tabata trainingHugo Harrison
Ìý
Tabata training was developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo. It’s a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout. It is a type of High Intensity Interval Training which is famously effective for fat loss.
While TABATA training requires only one exercise, athletes are free to put together a TABATA workout from a huge array of strength and aerobic exercises. The key is simply to adhere to the 2:1 exercise-to-rest ratio, in order to incorporate a greater work load or intensity and hit a greater range of muscle groups than traditional cardio in a shorter amount of time.UNITS 1-2-3 PE
UNITS 1-2-3 PEclaudiaarencri
Ìý
This document summarizes key concepts about warm-ups, physical tests, athletics events, and fitness. It discusses the importance of warm-ups for preparing the body physically and reducing risks of injury. It describes common physical tests like the Cooper test that measure stamina. Athletics events covered include long jump, shot put, hurdles, relays, and high jump. Finally, it discusses concepts of fitness, factors that influence fitness like genes and training, and components of fitness such as stamina, flexibility, strength, and speed.UNITS 1-2-3 PE
UNITS 1-2-3 PEclaudiaarencri
Ìý
This document summarizes key concepts about warm-ups, physical tests, athletics events, and fitness. It discusses the importance of warm-ups for preparing the body physically and reducing injury risk. It describes common physical tests like the Cooper test that measure stamina. Various athletics events are outlined such as long jump, shot put, hurdles, relays, and high jump. Finally, it covers fitness concepts including the benefits of fitness, factors that influence fitness, and different types of training like stamina.Ruf -Organizing Yearly plan
Ruf -Organizing Yearly planBaylor University
Ìý
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.PE second curse
PE second curseclaudiaarencri
Ìý
This document summarizes concepts related to warm-ups, physical tests, and athletics events. It discusses the importance of warm-ups for preparing the body physically and reducing risks of injury. It describes calculating resting and target heart rates. It also lists various physical tests like the Cooper test and flexibility test. Finally, it provides an overview of track and field events and gives technical descriptions of the long jump, shot put, and hurdles events.Warm up 2º
Warm up 2ºferbergn
Ìý
The document defines a warm-up as a gentle, slow exercise done at the beginning of physical activity to prepare the body and prevent injuries, and recommends that a warm-up always include an aerobic or dynamic general warm-up followed by joint rotations and stretches, with examples of specific exercises provided for each part of the warm-up.U.S. Army CrossFit Study Guide
U.S. Army CrossFit Study Guidejunglecatcrossfit
Ìý
This study tested the efficacy of CrossFit training to increase physical fitness in 14 U.S. Army athletes over 8 weeks. The athletes completed initial and final assessments measuring work capacity. After 6 weeks of CrossFit training, every athlete increased their work capacity by an average of 20%. Even above-average athletes saw significant gains, demonstrating CrossFit's ability to improve fitness across experience levels. Despite generalized training, athletes improved on specific assessments. Results indicate CrossFit produces a broad, balanced fitness that meets U.S. Army requirements.Youth Athlete Program Design
Youth Athlete Program DesignElite Performance Institute (EPI)
Ìý
This document outlines a training program design lecture for youth athletes. It discusses key principles and variables to consider for different age groups, including chronological and biological age as well as training age. The lecture teaches an athletic development model that focuses first on fundamental movement skills and motor control exercises before progressing to more complex exercises and sport-specific training. Sample training sessions are provided that follow this progression from bodyweight exercises to loaded movements while focusing on technical competency at each level.Microdosing (Speed, Plyometrics, Lifting)
Microdosing (Speed, Plyometrics, Lifting)Dylan Hicks
Ìý
This presentation was presented to the ASCA Special Interest Group in Adelaide on 21/11/2018. It is a case study of an athlete who went to the World Junior Championships in Finland 2018 (Aust, Men's 4x100m). It discusses the concept of 'micro-dosing' in reference to the structure of the 2017-18 season, as well as the final 12 weeks preparation leading into the championships.Similar to Tom Cumisky (20)
Exercise Prescription presentation (1)
Exercise Prescription presentation (1)Dominique Guinnane
Ìý
This document summarizes the client training and programming for Dominique Guinnane, a 48-year-old female client with goals of improving her mile time, increasing grip strength, losing 5 pounds, and running several 5k races. The client underwent initial testing and was given a general workout program meeting 3 times per week focusing on cardio, resistance, and core exercises. Example workouts targeted major running muscles over 12 weeks, and post-testing showed improvements in running times, strength, and body composition while achieving her goals. The experience gave the trainer hands-on practice and confidence in designing programs.Sample Workout Program
Sample Workout ProgramTaylor Box
Ìý
This 12-week baseball training program for an 18-year-old male athlete consists of 3 mesocycles split into 12 weekly microcycles. The first mesocycle focuses on hypertrophy and muscle endurance over 4 weeks. The second mesocycle trains basic strength for force production over 4 weeks. The final pre-season mesocycle emphasizes power training for speed and velocity over 4 weeks. The program includes resistance training 3 days per week, metabolic conditioning 2 days per week, and plyometrics 1 day per week.Basketball workout program
Basketball workout programIisha Taylor
Ìý
This document outlines a 5 week strength and conditioning program for Berea College with exercises scheduled for each day of the week. It includes exercises for warmups, upper body, lower body, core and abs, and sprint/agility work. Reps and sets generally increase over the 5 weeks while maintaining a focus on building strength, power, and conditioning.Program Design for Collegiate Football Player- Wide Receiver
Program Design for Collegiate Football Player- Wide ReceiverKatlin Tuckett
Ìý
This document outlines a training program for a collegiate football wide receiver over various periods. The athlete's goals are to gain speed, agility, strength and power. Testing is conducted at the start to assess these attributes. The periodization plan incorporates preparatory, in-season, post-season, spring ball and off-season phases focusing on endurance, hypertrophy, strength, power and maintenance. Each phase provides exercise selection, sets, reps and intensities. Evaluations every 2-3 months compare results to ensure progress towards goals. Following this periodized plan should help the athlete optimize performance.Snowboarders Off-Season Program
Snowboarders Off-Season Programcalalsmi21
Ìý
An offseason workout regime for a professional snowboarder. Designed in Essentials of Human Performance.2004 04 16_guide_prep_tap_ang
2004 04 16_guide_prep_tap_angSteph Cliche
Ìý
The document outlines a training program to prepare for the Physical Achievement Test (TAP-ENPQ) consisting of 4 stages that progressively increase the intensity and difficulty of cardio and strength exercises over time. The cardio portion involves running certain distances at increasing speeds at each stage. The strength training involves bodyweight exercises like pushups and burpees, as well as weight training targeting major muscle groups. Participants are instructed to complete the workouts 1-3 times per week depending on the stage and include a warm-up before each session.Exercise programming for_weight_management
Exercise programming for_weight_managementDr Vijay Pithadia Director
Ìý
This document provides guidelines and recommendations for exercise programming to support weight management. It recommends 30-60 minutes per day of moderate physical activity according to various health organizations. It also discusses assessing psychological and physical readiness, identifying barriers, activities people enjoy, and programming cardiovascular fitness, strength training, and flexibility exercises over a sample weekly schedule. The key is choosing activities one enjoys to build lifelong healthy habits for managing weight.AF Tier 2 operator fitness test scoresheet
AF Tier 2 operator fitness test scoresheetJA Larson
Ìý
This document outlines the ALO-TACP Tier 2 Operator Fitness Test which consists of 10 components to assess overall fitness. It provides instructions for administering each component in the proper sequence with required rest periods between tests. Scores are recorded for components like grip strength, medicine ball toss, two cone drill, trap bar deadlift, pull-ups, lunges with weight, extended cross knee crunch, farmer's carry, row ergometer, and 1.5 mile run. The total points earned across all 10 components are calculated to determine the test taker's overall fitness.Principles of Training
Principles of TrainingJohn Cissik
Ìý
The document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples and studies to illustrate each principle. Specificity refers to the body adapting specifically to the demands placed on it during exercise. The overload principle notes that the body only adapts when under greater stress than usual. Progression means building up training in a step-wise manner. Reversibility means adaptations are lost if training stops or decreases.The needs analysis
The needs analysisJohn Cissik
Ìý
The needs analysis is an important step for program design. Covers how to do it as well as provides a sample.weight management
weight managementDokka Srinivasu
Ìý
The document provides guidelines and recommendations for exercise programming for weight management. It discusses recommendations from various health organizations for weekly physical activity. It then covers assessing psychological and physical readiness, identifying barriers, and activities that may be enjoyed. Example programs are given for cardiovascular fitness, muscular strength and endurance, and flexibility training over 1-2 weeks. The purpose is to provide a general understanding and individuals are advised to consult medical professionals.Exercise programming for weight management
Exercise programming for weight managementDokka Srinivasu
Ìý
The document provides guidelines and recommendations for exercise programming for weight management. It discusses recommendations from various health organizations for weekly physical activity. It then covers assessing psychological and physical readiness, identifying barriers, and activities that may be enjoyed. Example programs are given for cardiovascular fitness, muscular strength and endurance, and flexibility training over 1-2 weeks. The purpose is to provide a general understanding and examples are not appropriate for all. Consulting a physician or professional is encouraged.Off season aerobic training program 
Off season aerobic training program BEKAS VAGELIS
Ìý
The document outlines a 14-week preseason aerobic conditioning training program with the following elements:
- Warm up and cool down periods including stretching
- Aerobic training sessions consisting of running intervals at increasing distances and intensities from 70-90% of VO2 max over the 14 weeks
- Strength training 2 times per week including exercises like squats, lunges, planks and abdominal exercises
- Recovery periods of either complete rest or lighter active recovery workouts are prescribed between training blocks.principlesoftraining-140331081708-phpapp01 (1).pdf
principlesoftraining-140331081708-phpapp01 (1).pdfChinlynMaeEscobillo
Ìý
This document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples showing how these principles can be applied. Specificity states that the body adapts according to how it is exercised. Overload requires continually increasing the training stimulus for adaptations to occur. Progression involves building up technique and fitness over time through incremental steps. Reversibility means that adaptations are lost if training stops or decreases. The document also covers individualization, exercise order, and muscle balance in program design.Piper Part III
Piper Part IIIKyle Wroblewski
Ìý
The document outlines a 14-week workout program with three phases. The first phase focuses on building general strength over 5 weeks with basic exercises gradually increasing in difficulty. The second phase over 4 weeks emphasizes power and speed with lower reps and shorter rest periods. The third phase lasts 4 weeks and builds muscular endurance with higher reps and shorter rest periods. Testing is done at weeks 1 and 14 to measure improvements in range of motion, functional movement, vertical jump, pull-ups, push-ups, sprint times, and shuttle run times.8 week kettleblast training 
8 week kettleblast training Lazaro Almenares
Ìý
fast results and weight loss while achieving better definition, and look good, improving cardiovascular system and strengthen your core, all in just one 20 minute workout Werstling case study
Werstling case studyStrengthfitness
Ìý
This document provides a case study for a 28-year-old male wrestler weighing 71kg who is in the early pre-season phase. It outlines his athletic goals of improving upper and lower body strength and power. It analyzes his biomechanics, movement patterns, physiological demands, injury risks, and current testing results. It proposes a macrocycle consisting of an off-season hypertrophy phase focusing on muscle growth, a pre-season strength phase emphasizing maximal strength right before competition, and an in-season maintenance phase to preserve strength during competition while preventing overtraining. Workouts are prescribed for each phase focusing on exercises like squats, cleans, and presses using various set/rep schemes and intensities.Schede di allenamento funzionale, Luca Dalseno
Schede di allenamento funzionale, Luca DalsenoCalzetti & Mariucci Editori
Ìý
Programmazione e diario annuale di allenamento funzionale
Luca Dalseno
ANNO EDIZIONE: 2018
GENERE: Libro
CATEGORIE: Allenamento sportivo
ISBN: 97888860285447
PAGINE: 200
52 settimane di lavoro - oltre 200 workout, tutti diversi tra loro
Diario di allenamento, basato sull’utilizzo di esercizi del Functional Training, che copre un anno intero di lavoro e strutturato su 52 settimane con tre allenamenti a settimana più una seduta jolly.
Ogni seduta viene illustrata con una rappresentazione fotografica degli esercizi da svolgere, per ognuno dei quali vengono suggerite serie, ripetizioni e intensità di lavoro espressa percentualmente sulla massima prestazione.
Vengono indicati anche i tempi di recupero per ogni attività , completando così un quadro di lavoro che è stato collaudato dall’Autore personalmente e testato su atleti amatori e professionisti di varie specialità sportive: su di essi, l’intero programma ha permesso un notevole miglioramento di tutte le tipologie di abilità atletiche.One Week's Worth of Working Out Example shared by Test X180
One Week's Worth of Working Out Example shared by Test X180Test X180 Ignite
Ìý
This workout plan consists of 6 days of exercise split into full body workout days and running days. The full body workout days focus on one main exercise per muscle group with 3 sets of 10-15 reps and short 1 minute rest periods. This high rep, low rest format is intended to keep the body working aerobically to increase calorie burning and help the individual get lean. Running days involve 30-45 minutes of running at 70% maximum heart rate for additional calorie expenditure. The overall goal of this plan is to help the individual lose body fat through high intensity full body workouts and cardio.Practical Applications in Principle Base Coaching and Strength Training in th...
Practical Applications in Principle Base Coaching and Strength Training in th...Mark Watts
Ìý
Comprehensive Strategies to Optimize Training, Utilize Resources, and Increase Workout Density while Developing Character in the Athletes you Work With.
Tom Cumisky
- 2. Needs Analysis: Athlete Overview: • Height: 6ft 4 • Weight: 12st10 • Sport: Iron man Triathlete Main Demands of activity: • Aerobic endurance to complete the course • Strength to maintain form and movement efficiency under extreme fatigue • Mobility to allow greater range of movement and prevent injury
- 3. Goals: Main goal: • Training for an Ironman Triathlon on 18th September Training goals: • Swim 2.4 miles > 1h 41mins (SB) • To cycle 112 miles (LB) • Run 20 miles > 2h 55mins (SB)
- 5. Strength 1RM: 1 Rep Max Squat (Tyre) Bench press
- 6. Mobility + control: Overhead Squat In line Lunge Trunk stability push up Leg raise
- 7. Aerobic endurance: • Bleep test (20m)
- 8. Results (PRE): PRE Strength 1RM Weight (KG) Squat 57.5 Bench press 72.5 FMS L R Overhead squat 1 N/A Lunge 3 3 Leg raise 1 1 Trunk Push up 1 N/A Aerobic endurance Level: Bleep test 6.4
- 10. Upper body Week 1: Bench press 1RM 52.5kg Reps 65% 35KG 5 75% 40KG 5 85% 45KG 5 Assistance Work Weight (kg) Sets/reps KB BOR 14x2 5x15 TRX Pull ups N/A 3x12 Mobility Time (s) Dislocaters 50x2 Inchworm/push up 50x2 Klokov press 50x2 Dragon walks 50x2 Upper body week 3: Bench press 1RM 60kg Reps 65% 40KG 5 75% 45KG 5 85% 52.5KG 5 Assistance Work Weight (kg) Sets/reps KB BOR 18x2 3x15 TRX Pull ups N/A 3x12 Mobility Time (s) Dislocaters 50x2 Inchworm/push up 50x2 Klokov press 50x2 Dragon walks 50x2
- 11. Lower body Week 1: Squat 1RM 77.5kg Reps 65% 50KG 5 75% 57.5KG 5 85% 65KG 5 Assistance Work Weight (kg) Sets/reps RDL 20kg 5x15 Plate squat 5kg 3x15 Mobility Time (s) Dislocaters 50x2 Inchworm/push up 50x2 Klokov press 50x2 Dragon walks 50x2 Lower body Week 3: Squat 1RM 85kg Reps 65% 55KG 5 75% 65KG 5 85% 72.5KG 5 Assistance Work Weight (kg) Sets/reps RDL 25kg 3x15 Plate squats 5kg 3x20 Mobility Time (s) Dislocaters 50x2 Inchworm/push up 50x2 Klokov press 50x2 Dragon walks 50x2
- 12. Final results:
- 13. Results (POST) POST Strength 1RM Weight (KG) Squat 90 (+12.5kg) Bench press 62.5 (+10kg) FMS L R Overhead squat 2 (+1) N/A Lunge 3 3 Leg raise 1 1 Trunk Push up 3 (+2) N/A Aerobic endurance Level: Bleep test 7.4 (+1)
- 14. Continued………… • Tom also achieved: • 2.4 mile swim completed in 1 hour 28 minutes • 112 mile cycle • 20 mile run completed in 2 hours 39 minutes
- 15. Evaluation: • Should’ve placed more emphasis on developing Hamstring strength and mobility • Increased the frequency of strength training • Spent more time developing stronger movement patterns
- 16. Final thoughts: • Happy with Tom’s progress, particularly squat strength • Although minor improvements in mobility were noted, noticeable improvements in exercise form and technique were observed • Tom was impressed with his results • He achieved all his targets!!!!!!!!!