Optimales Training Weineck Pdf 17
Julieta Bassette
Das Kapitel Gesundheitstraining als Prävention bzw. Rehabilitation zeigt auch dem Hobby-Sportler die Bedeutung des Trainings von Kraft, Ausdauer, Schnelligkeit, Beweglichkeit und der koordinativen Fähigkeiten.
Working out with EGYM is special because the person using the Smart Strength equipment is not only provided with the standard strength training method but with three other completely new training methods:
Peterson, M.D., Dodd, D.J., Alvar, B.A., Rhea, M.R., Favre, M. (2008). Undulation training for the development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res., Vol. 22(5): S.1683-95.
High-speed actions in soccer have been categorized as requiring acceleration, maximal speed or agility skills (Gambetta, 1996) whilst Chapman et al., 2008 described speed in soccer as consisting of running speed, reaction speed and acceleration speed during the first steps (referred to as quickness). Both of these categorizations imply that the SAQ (speed, agility and quickness) training method should be a useful component of fitness training in soccer (Pearson, 2001). A typical SAQ session involves explosive movements with the goal of progression from fundamental movement patterns to highly positional specific movements (Yap and Brown, 2000). Hence this form of training is thought to encourage the adaptation of movement mechanics, length and frequency of steps, and increased hip height in the pursuit of increased speed, agility and quickness (Pearson, 2001).
Little and Williams, 2006 observed a significant correlation between acceleration, maximal speed and agility but concluded that there were enough unique characteristics in each component to consider them as unrelated to each other. This is an important distinction for coaches who work on improving speed and agility as the research suggests that different activities are needed for each. Indeed, SAQ training seeks to improve speed, agility and quickness through a range of soccer specific exercises designed to address both the common and unique characteristics of each of these components.
Although it is considered that the best period for the development of agility is at the age of 16 (Markovic et al., 2007), this study has shown that agility can also be improved in later years using an appropriate training programme. This confirms previous findings by Sporis (2010b) where a poly-structural complex training programme produced improved performance in young soccer players.
Whilst recent studies (Bloomfield et al., 2007; Jovanovic et al., 2011; Polman et al., 2004; Sporis, 2010b) have tended to show that SAQ training methods have a positive impact on power, speed and quickness these did not consider agility with and without the ball. Consequently the finding that SAQ training had a positive impact on agility in more realistic soccer specific tests than previously used (i.e. sprinting with 90,turns, 180 turns and more complex movements with turns in different directions, both with and without ball) provides strong support for the efficacy of this training. Interestingly, no improvement was found when only linear movement was tested (backward and forward sprint test) suggesting that this form of training has specific benefits related to turning movements. This result is in agreement with Polman et al., 2004 who found that SAQ training was effective in the physical conditioning of female soccer players due to a significant improvement in lateral agility. It seems, therefore, that speed, agility and quickness should be viewed as independent motor abilities, which have limited influence on each other, and thus specific training is required for each (Little and Wiliams, 2006).
The SAQ training protocol used in this study included a large number of complex coordination exercises with the ball deemed important by Weineck, 2000 as these included relevant technical elements within the conditioning training. This training protocol was shown to improve performance, which was thought to be primarily as a consequence of improved agility. Agility is one of the key components of contemporary soccer, which requires high levels of endurance, power performance and agility (Jeffreys, 2004; Meckel et al., 2009). Whilst one might expect that training protocols would attempt to enhance all three of these components, Jovanovic et al., 2011 suggest a tendency for emphasis on non-specific endurance and power training and less emphasis on agility. They also argue that this may be a cause for overtraining in soccer, as coaches do not recognise the importance of agility training. Clearly this is something that needs to be addressed in the research literature on soccer, specifically how SAQ training could improve agility, but also the extent to which this form of training should make up typical training regimens.
However, loading the body must be done with caution. In fact, strength training is not only a capacity issue but it is firstly a skill. The technique is the driving force for progression, not volume, not intensity, not frequency, nor any other training variable. Technique comes therefore before everything (Evangelista, 2011).
A few more principles I use to program trainings are derived from the main theories belonging to some notorious sport and S&C resources (Bondarchuk & Yessis, 2007; Issurin & Yessis, 2008; Bompa & Buzzichelli, 2017; Verkhoshansky & Siff, 2009):
Each student should oversee its own role and development: it should be their wish to join every class; to refine their flaws; to ask meaningful questions and to set their personal long term goals. Moreover respect should be payed to people of all ages, training partners, communities and spaces.
Supercompensation is an explanatory model for physical adaptation processes as a result of training loads. During regeneration, the body recovers beyond the initial level and thus enters a phase of increased performance. You can find out exactly how it works and what influence it has on your training and recovery in the following article.
In the normal state, the body is in equilibrium (homeostasis). In order to induce supercompensation, the body must be brought out of balance, ie out of the comfort zone. This is done in sport by the so-called training-effective stress stimulus, i.e. a training session. During exercise, performance decreases as a result of increasing fatigue. After training, the regenerative processes that lead to supercompensation begin. These take place on many different levels in the body and have such a strong effect that the systems adapt beyond the initial level, i.e. are more efficient. This affects both structural (bones, muscles, tendons and ligaments) and physiological functions (cardiovascular system, energy metabolism, processes in the muscle cells). Overall , this is actually a protective reaction of the body in order to be better prepared for subsequent stress. However, the graphic also makes it clear that the adjustment processes will reverse again if no further stress occurs.
The important thing is: the more intense the training load was, the more you drove yourself "down to the basement", the longer the regeneration processes take. Depending on the level of adaptation, these take place at different speeds and can last from hours to weeks, e.g. the replenishment of the energy stores is completed after a short time after a long run, whereas the muscular structures need significantly longer to compensate for a large load ( e.g. marathon).
Overall, the concept presented here is quite helpful to achieve a sustainable increase in the performance level. But you should still always listen to your body, because training without sufficient recovery periods does not bring any positive effects.
In order for a load to really be effective for training and to bring about the desired adjustments, it must exceed a certain threshold in order to throw the body off balance in the first place. This is best explained with an example:
With the increase in performance, the performance-related stimulus must also change - in scope and intensity. As part of the progressive increase in load, several training units are then increasingly combined into a coherent training stimulus (e.g. training camp).
In every training unit, the type of stress basically decides which systems are primarily addressed with the training and then develop further. The improvement of the maximum oxygen uptake capacity (VO2max), for example, is linked to completely different functional processes than the improvement and economization of the fat metabolism. So both goals also require very different training stimuli (method, scope, intensity). The following requirements result for the optimal design of the training units:
As high-performance practitioners, it is our responsibility to think logically about the programming and implementation of training as it relates to the actual daily environment of our athletes. In many cases, those athletes are adjusting to an academic load and ever-evolving range of social stresses (from friends, family, and life), as well as a multitude of lifestyle factors that can and should be guided along with training prescription (i.e., nutrition, sleep, mindfulness, and behavior).
Eventually, some organization must come through the chaos, as the practitioner thinks critically about the adaptive process of the athlete(s) and the training effect pursued by the coach and athlete. With planning comes purpose and clarity for both parties (coach and athlete), and it enables them to focus more attention on other tangible concerns throughout training, sport, and life. The lifting (or weight room) piece is understood, and there is a shared road map for what to do and in which direction to go.
In sports like track & field and rowing, there is not much variety to the competitive event (or, for that matter, the training for that event). Athletes perform the same technical, structured movement with fluidity and rhythm, and the more efficient these repetitive actions are over and over, the better the athlete will be. There is a massive aerobic component and ability to endure with these events, as it is the average velocity across the race that determines the winner.
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