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21.03.2014
FITNESS TRAINING PROGRAMME FOR FOOTBALL fitness training program template, As it mimics the number. The combination of strength and endurance results in muscular endurance - the ability to perform many repetitions against a given resistance for a prolonged period of time (1). It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers. Muscular Endurance - Short TermWhen sports and events consist predominantly of bouts of exercise lasting between 30 seconds and 2 minutes, "short-term" muscular endurance training is advantageous.
Muscular Endurance - Long Term"Long term" muscular endurance is suitable for continuous, steady-state events such as the marathon, triathlon and rowing that last beyond 2 minutes.
The program below is designed for a rower and gradually progresses until the athlete performs all the exercises non-stop. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. The following sample program shows a commander’s thought processes as he develops a 12-week fitness training program for his unit. Captain Frank Jones’s company has just returned from the field where it completed an ARTEP. First, they analyzed the recently completed ARTEP and reviewed the ARTEP manual to find the most physically demanding, mission-oriented tasks the unit performs. Captain Jones determined that the major PT emphasis should be to improve muscular endurance and strength. The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment. Units will do flexibility exercises during the warm-up and cool-down phase of every PT session. Each soldier will do 8 to 12 repetitions of bent-leg, sandbag dead-lifts at least two times a week to develop strength.
Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives. An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training.
The collective tasks for the unit are to perform the following: develop muscular endurance and strength, improve CR endurance, and improve flexibility. The leader’s tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility.
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April 30, 2009 by Jimson Lee 11 Comments Preamble: I posted my weight training routine from 1985-1992, followed by a lengthy discussion on how to calculate your 1 rep max (1RM) and weight percentages. If you were Stephen Francis (Coach of Asafa Powell) you would have a testing week on the 4th week.
I prefer to swap the order of the Power Cleans, Squats, and Bench Press (PC, SQ, BP) followed by the ancillary exercise or even ditch the ancillary altogether. My personal recommendation for Track and Field athletes is 45 minutes maximum in the weight room.
On the other hand, John Smith’s HSI group has 11am weight training followed by 1pm on the track. I just came back from high school lifting with sprinters and had the occasion to comment on this very issue.
If anyone is inclined I would be happy to provide a template for maximum effort and speed effort workouts for maximal absolute strength and starting strength. A couple specific suggestions off the top would be to drop the cleans and substitute a variety of box squats, deadlifts and reverse hypers for the standard squats and pulls. The basics are that development maximal absolute strength requires efforts at 90% and above. Pat, could you email me a copy of the template for maximum effort and speed effort workouts for maximal absolute strength and starting strength that you referred to. I can see your argument for using deadlifts and reverse hypers etc instead of the so called power lifts but is there any purpose “speed” benching when you are not seeking to deveop the technical ability to bench press fast or indeed any need to have a max bench day at all ? My position usually comes down to sport specific coaches applying bodybuilder type workouts and periodized programs which go from one phase to another to their athletes with intent to improve strength, power or speed. Finally, a couple big issues with me (former weightlifter and powerlifter) is the use of cleans. Buffalo Bar Speed Box Squat (40-60% max weight plus minim jump stretch bands for doubles or traiples with explosive start and short rest periods.


Some of these athletes are in other sports so we correlate the pressing movements to their sports. We also do sprinter type skipping and stride exercises aas warm ups on soccer training days and as main exercises on soccer conditioning days.
To find out more on weight lifting programs, you may also want to consider visiting this site. I am a Masters Athlete and Coach currently based in London UK and participate in numerous foundation projects, including the re-releasing of Bud Winter’s books and audio. Sign up for this Program and you will receive an email every day for the next 30 days with links to over 60 manuals! The original book with Armin Hary and Dennis Johnson remains intact with an all new update using comparisons with Jamaican Sprinters.
It's also important for success in many team sports like soccer, field hockey and Australian rules football.Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions. While each program will vary according to the athlete's needs, muscular endurance can be split into 3 groups:Power EnduranceAthletes like baseball pitchers, sprinters, 50-m freestyle swimmers, martial artists, wrestlers, fencers, tennis players and so on must produce powerful movements and repeat them several times with little or no rest. These could be continuous events such as the 800-m or multi-sprint sports such as soccer.Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid.
By the final week the athlete would be completing 6-8 minutes of continuous work per circuit - a similar duration to a competitive race! Several injuries occurred including a broken foot, resulting from a dropped container, and three low back strains.
The analysis showed that, typically, the company does a tactical road march and then occupies a position. It showed that the commander was aware that the unit’s tasks require muscular endurance and strength and cardiorespiratory fitness.
Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run. The next step is to compare this data to the standards identified in the training objectives. During the cool-down, emphasis on will be placed on developing flexibility in the low back, hamstrings, and hip extensor muscle groups.
In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required. By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility. This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle.
To help soldiers reach adequate overload as they improve, the program is made gradually more difficult. However, this is completely inadequate for many sports such as boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and many others.Any form of training must mirror the specific demands of the sport. In order to maintain the same amount of power with each effort, a certain level of power endurance is required.Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds) (1). It uses relatively light loads of 40-60% 1RM and they can be lifted for a set period of time or a target number of repetitions. Rest periods are kept to a minimum and ideally the athlete should progress so that the only rest between exercises is the time it takes to move between equipment. After evaluating his unit during this ARTEP, CPT Jones concluded that its level of physical fitness was inadequate.
It establishes a perimeter, improves its positions, and selects and prepares alternate positions. With this information and the MIT’s recommendations, CPT Jones developed the following fitness objectives. When performance is less than the established standard, the problem must be addressed and corrected. To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do.
The sandbag lifting and weight training programs help develop muscular endurance and strength. For the cardiorespiratory workout, THR is calculated initially using 70 percent of the HRR.
Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR.
For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and Pres.


Soldiers will spend at least two to three days a week working each of the major fitness components. In resistance training, this means that the load used should match the resistance that must be overcome while competing.
A tennis player for example, has to produce several powerful shots in quick succession during a rally that may only last 10 seconds. One of the most demanding missions while in position requires soldiers to move by hand, for 15 to 30 minutes, equipment weighing up to 95 pounds. To improve their flexibility, they must do stretching exercises during their daily warm-up and cool-down. To be effective, the evaluation process must address why weaknesses exist, and it must identify corrective actions to be taken. The program also trains cardiorespiratory endurance and flexibility, and warmup and cool-down periods are included in every workout.
The movements should, when possible, stress muscle groups used in their job-related lifting tasks. They do push-ups and sit-ups in multiple, timed sets with short recovery periods to ensure that muscle failure is reached.
Ability group runs, intervals, Par courses, Fartlek running, and guerrilla drills are all used for CR training. They will also do push-ups and sit-ups regularly to help reach their peak performance on the APFT. The number of repetitions or the duration of exercise bouts in a session should approach that during the event.Recall that muscular endurance training makes up only one part of the annual strength program - even for endurance athletes. A 100-m sprinter may take 48-54 powerful strides over a 10-12 second race and their success depends, in part, on maintaining a high power output in the last 20 meters.Once maximal strength has been developed (earlier on in the annual strength program) it can be converted into explosive power through various methods of power training.
The soldiers’ flexibility was poor, and there was an apparent lack of prior emphasis on, and training in, good lifting techniques. If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible. When a soldier can do an exercise for a set time without reaching muscle failure, the weight is increased so that the soldier reaches muscle failure between the 8th and 12th repetition again. Varied stretching techniques, including static, partner-assisted, and contract-relax, are used for developmental stretching.
Now power endurance training can be used to train the fast twitch fibres to resist fatgiue allowing explosive power to be maintained for longer.Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions.
This, combined with poor flexibility in the low back and hamstrings, may have contributed to the unacceptably high number of low back strains.
The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT’s 2-mile run. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals. This makes sense because the greater an athlete's maximal strength, the greater their potential for strength endurance - i.e. Because this can lead to a significant build up of lactic acid, rest periods between sets are long (5-7 minutes) and a minimum number of sport-specific exercises are used (about 3-4).
Captain Jones decided to ask the battalion’s MFT to help him develop a good unit program for the company. All of these tasks require good muscular endurance and strength and a reasonable level of cardiorespiratory endurance. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit’s performance in these events. The competitive fitness activities will help foster teamwork and cohesion, both of which are essential to each section’s functions. Heavy strength training has also been shown to improve exercise economy in endurance athletes (3,4,5).
For more information on the the annual strength program see the the sport specific approach to strength training programs. Alternating exercises allows maximum recovery and sufficient time for lactic acid to disperse.This is a critical rule to follow. If rest intervals are too short and sets are completed while the athlete is fatigued the result will be hypertrophy (increase muscle mass) rather than power endurance. Sets should not be completed to failure but should end when repetitions are no longer powerful and rhythmic.



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