BPK 342 Lecture 12: BPK 342 Unit 12
5 Dec 2017
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Power training progression: include strength training and progression to rapid contractions of light loads (0- 60% 1rm lower body; 30-60% 1rm upper body) for3-5 sets with 3-5min rest intervals. Hiit-soccer, rugby, hockey: extensive warm-up 1 set = 5 x 20m sprint with 1min or longer breaks 2/3min break after the first sprint repeat 2/3 times. Shorter sprints and explosive jumps for basketball, tennis, squash, badminton. Recommended work to rest ratios for anaerobic work: Phosphagen (sustained power 5-10s): 1:12 to 1:20. Glycolytic (sustained power 15-60s): 1:4 to 1:6. Glycolytic and oxidative (sustained power 1-3min): 1:3 to 1:4. Oxidative (sustained power >3min): 1:1 to 1:3. 3 common goals of interval training: maximally stress the energy system; develop sense of pace; improve vt2. Increased ability to make sustained, high-frequency neural signals allows maximum contraction force and/or speed of muscles rapid strength gain in beginners: myofibrillar or sarcoplasmic hypertrophy occurs after. Stretching before exercise: should be dynamic stretching (specificity); static may detriment performance.
