benefits of a warm-up
- increase muscle temperature
- increase muscle elasticity
- reduce risk of injury
benefits of a cool-down
- quicker removal of metabolic by-products
- returns the body back to pre-exercise state
- maintain elevated levels of oxygen to the muscles
long interval training
run @70% max HR
1:1
3 mins work: 3 mins rest
800m
2 sets 2 reps
3 mins rest b/t sets
long interval training benefits
- develops LIP
plyometrics training benefits
- the stretch-shortening cycle improves the muscle contraction speed
warm-up
5 min jog @60% MHR
Dynamic stretches
- open gate
- close gate
- high knees
- butt kicks
- hamstring sweeps
5 reps, 2 sets
@3/4 RPE
cool down
5 min job @60% MHR
Static stretches
- quadricep stretch
- calf stretch
- hamstring stretch
- bicep stretch
- tricep stretch
hold for 20 secs
@3/4 RPE
continuous training
run @70% max HR for 20 mins
benefits of continuous training
it is a repetitive continuous movement allowing for a continuous oxygen usage
fartlek training
run @70% max HR for 1 minute
surge @85% max HR for 30 seconds
benefits of fartlek training
- evokes a response from the anaerobic systems as well as the aerobic system
HIIT training
cycle @90% max HR for 60 secs
rest @70% max HR for 60 secs
1:1
10 reps 3 sets
3 mins rest b/t sets
HIIT training benefits
- more time efficient but can achieve similar health benefits including decreased blood pressure
- improve LIP
short interval training
run @95% max HR
1:5
10 secs work:50 secs rest
100m
3 sets 6 reps
3 mins rest b/t sets
intermediate interval training
run @85% max HR
1:3
30 secs work:90 secs rest
200m
2 sets 6 reps
3 mins rest b/t sets
intermediate interval training benefits
- develops lactate intolerance
resistance training
MP:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@50% 1RM
3 reps, 3 sets
3 mins rest b/t sets
MS:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@80% 1RM
2 reps, 3 sets
3 mins rest b/t sets
ME:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@40% 1RM
15 reps, 2 sets
2 mins rest b/t sets
plyometrics training
5 lower and upper body exercises
- skipping
- medicine ball slams
- plank jacks
- box jumps
- clap push-ups
@90% max HR
3 sets, 3 reps
3 mins rest b/t sets
critique
- can sit on fence: effective, not effective, somewhat effective
- positives
- negatives
- ways to improve
evaluate
- make an overall judgement
- positives
- negatives
