TRAINING PLANNING

TRAINING PLANNING

1. SELECTION OF THE METHOD

   • RESISTANCE
     •   Is the ability to perform efforts in a continuous or long-term, supporting fatigue.
     • types
       • Aerobic
         • Efforts of long duration and low or medium intensity, with sufficient oxygen supply.
       • Anaerobic
         • It allows us to make very intense efforts without sufficient oxygen supply.
     • Methods and training systems
       • Continuous
         •  There is no pause during activity time.
         • types
           • Constants
             • They maintain the intensity during the stimulus.
           • Variables
             • The intensity varies.
         • Most important methods to work the resistance
           • Continuous run
             • It consists of running uninterrupted long distances, without pause during the time the race lasts, although you can alternate with the march. The rhythm of being constant.
           • Fartlek
             • It consists of running continuously and without interruption, but varying the race pace in different stages or times. The intensity is variable.
           • Total training
             • Consiste en alternar las carreras con ejercicios gimnásticos de todo tipo. No existen pausas, se encadenan de forma continuada.
       • Intervalics
         • There is recovery pause during training.
         • Most important methods
           • Interval training
             •  Of greater intensity than the continuous ones. Improves aerobic and anaerobic resistance as chosen. His work interval can be short, medium and long duration.
           • Circuit training
           • Repetitions
   • SPEED
     • It is the ability to make one or several movements in the shortest possible time. In the speed the force and the flexibility intervene.
     • types
       • Of reaction
         • It consists of the response or action before a sound, visual or tactile stimulus. It passes from the moment the stimulus is perceived until the muscle contraction occurs.
         • Method for this development
           • Exit or response method
             •   It improves the reaction speed and requires maximum intensity.   It is advisable to alternate it with another capacity, flexibility being the most indicated.
       • Of translation
         • It is the capacity that allows us to travel through a space in the shortest possible time.
         • S. of acceleration
           • Ability to reach maximum speed in the shortest time possible.
         • S. maximum
           • Ability to maintain maximum speed for as long as possible.
         • S. of resistance
           • Ability to maintain speed as long as possible.
         • Methods for this development
           • Analytical
             •   Improves the acyclic speed. Requires maximum intensity.
           • Of repetitions
             • Its objective is the improvement of the cyclical speed. It requires maximum intensity.
       • Gestual
         • It is the ability to perform an isolated gesture in the shortest possible time.
         • Methods for this development
           • Analytical reproductions
             •  They serve for the improvement of the cyclical speed. It is divided into phases and worked by repeating each phase several times.
           • Light artifact launches
             • Improves the cyclical speed.
     • Methods aimed at improving the lower body musculature
       • Multisheets
         • It consists in the improvement of the strength of the lower train through the continuous repetition of jumps. It improves the speed of acceleration and maximum.
       • Arrastres
         •   It serves to strengthen the driving muscles. Improves acceleration and maximum speed.
       • Slopes
         • Depending on the direction, down: it improves the maximum speed and up: it improves the speed of acceleration.
   • FLEXIBILITY
     •   Capacity that allows us to achieve the greatest joint range.
     • requires
       • Joint mobility
         •   It requires ligaments and a very elastic joint capsule.
       • Muscular elasticity
         • Specifies that the muscles can stretch a lot.
     • Methods for this development
       • Stretching
         •   It consists of a slow stretch of the agonist muscle lasting about 10 seconds, until you reach a position where there is slight pain or discomfort. Advantages: its simplification implies a lesser danger of yielding the limits of muscle elongation and relaxation of the antagonists of the stretched musculature. Disadvantages: demand for concentration, monotony, statism ...
       • Proprioceptive neuromuscular facilitation
         • It means agility of the process of perceiving neuromuscular internal stimuli. It is based on the alternation of agonist-antagonist contractions against resistance.
         • phases
           • Passive stretching, 10 seconds
           • Isometric contraction, 10 seconds
           • Muscle relaxation, 3-4 seconds
           • Forced stretching, 20 seconds
           • Rest and repetition of 3 times per muscle
   • STRENGTH
     • Physical capacity that allows us to overcome or counteract a certain resistance.
     • types
       • S. maximum
         • It is the greatest force that can be exerted by a voluntary contraction of the muscles.
       • S. explosive
         • It is the ability to do an exercise of strength that at the same time requires a high speed.
       • S. resistance
         • Ability to move light loads for a long time. It is the most adequate to improve health and quality of life.
     • Main types of muscle contractions
       • Isometric
         •   Performs muscle tension but no joint movement.
       • Isotonic
         • It occurs when muscle fibers modify their length.
         • Concentrics
           •   The muscular tension is superior to the external resistance reason why the muscle shortens.
         • Exentrics
           • When the resistance is higher than the muscle tension and the muscle lengthens.
       • Auxotonic
         • Combination of a concentric and an eccentric contraction. It is the most common.
       • Isokinetic
         • Eccentric and concentric concentric contraction in the minimum possible time.
       • Plyometric
         • Maximum contraction at constant speed in all range of movements.
     • Methods for this development
       • Self-loads
         •   It consists of performing gymnastic exercises using the weight of one's body as a load.
       • Overloads
         • External loads are used to the body itself, for example with materials (weights, machines, balls ...), with pairs: using the weight or opposition of the partner as overload.