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13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
The primary benefit of training to failure is the anabolic effect this method has on the body. One of the reason this is the case is the fact that training to failure increases lactic acid production more than non-failure training. It is the sore, burning feeling you experience in your muscles when you are trying to churn out your last sets, before you reach failure. Lactic acid in the muscle are critical for muscle growth, because they trigger increases in intramuscular growth factors.
A second benefit to training to failure is that, near the end of a set, all of your smaller muscle fibers become fatigued. Faced with the continued challenge of lifting a heavy weight, your nervous system is forced to use your body’s larger fast-twitch muscle fibers. As we know, it is the fast-twitch muscle fibers that mainly contribute to our muscle’s strength and size.
Must have a Starquiz account before doing assessment.
Instructions
http://quizstar.4teachers.org/indexs.jsp
Sign Up
Fill in your first and last name
Username is firstname.lastname
Password is your school password
Search Hiett
Sign up for class
I will have to accept you into the class before you can take the assessment
13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
The primary benefit of training to failure is the anabolic effect this method has on the body. One of the reason this is the case is the fact that training to failure increases lactic acid production more than non-failure training. It is the sore, burning feeling you experience in your muscles when you are trying to churn out your last sets, before you reach failure. Lactic acid in the muscle are critical for muscle growth, because they trigger increases in intramuscular growth factors.
A second benefit to training to failure is that, near the end of a set, all of your smaller muscle fibers become fatigued. Faced with the continued challenge of lifting a heavy weight, your nervous system is forced to use your body’s larger fast-twitch muscle fibers. As we know, it is the fast-twitch muscle fibers that mainly contribute to our muscle’s strength and size.
For overall strength and conditioning, free-weight exercises—especially those that use compound movements—should be the bedrock of any strength-training plan. Using weight machines is definitely fine especially if you are a beginner, but they should never fully substitute free weights.
In other words, once you have experience in lifting weights, prioritize free weights and treat weight machines as supplements or finishers for your workout.
All athletes depend on their core for explosive movements. Sit-ups are not enough to build a strong core. Having strong abdominal muscles enables an athlete to have incredible rotational power commonly seen in mixed martial artists. This kind of strength can help football players create separation from their opponents in the field. John F. Eilermann Jr.
Gym, Fitness studio and Workout Maroochydore, LiFT is an independent team Strength Training Studio. Our purpose in center is on Empowering People to create change.
www.liftstrengthandconditioning.com.au
For overall strength and conditioning, free-weight exercises—especially those that use compound movements—should be the bedrock of any strength-training plan. Using weight machines is definitely fine especially if you are a beginner, but they should never fully substitute free weights.
In other words, once you have experience in lifting weights, prioritize free weights and treat weight machines as supplements or finishers for your workout.
All athletes depend on their core for explosive movements. Sit-ups are not enough to build a strong core. Having strong abdominal muscles enables an athlete to have incredible rotational power commonly seen in mixed martial artists. This kind of strength can help football players create separation from their opponents in the field. John F. Eilermann Jr.
Gym, Fitness studio and Workout Maroochydore, LiFT is an independent team Strength Training Studio. Our purpose in center is on Empowering People to create change.
www.liftstrengthandconditioning.com.au
http://davesherwin.com CrossFit Endurance has helped me get faster and stronger, while training less each week!
Complete overview here as I shared it with my triathlon club recently. Also, you can grab all the WOD's (workout of the day) at my website davesherwin.com, just click on the CrossFit Endurance category.
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
Blueprint Training-Blueprint Crossfit
1662 NW 108 Ave
Miami, FL 33172
(305) 418-8544
http://www.blueprintcrossfit.com/
BluePrint Training – CrossFit BluePrint the place to be. Our world class gym facility offers Crossfit, Personal Training and Boot Camp services in Miami. We are centrally located within half a mile of the Turnpike and the 836 highway which makes working out convenient.
This PPT is Specially made for the amateurs who are new to football or they find some problem in playing football because of lack of stamina.
This PPT help soccer players to move in right direction to build stamina.
It Include the:
1. interval training procedure and plans
2. How to reduce Lactic Acid and the steps which help to reduce.
3. Different types Of exercise like
a. Jogging
b. Shuttle Running
c. Hill Running
(IronTrainingTips.com) Identify and Work on Your Weakness for Big Gains in your Ironman Times
1. irontrainingtips.com http://www.irontrainingtips.com/identify-and-work-on-your-weakness-for-big-gains-in-your-ironman-times/
ironadmin
Identify and Work on Your Weakness for Big Gains in your
Ironman Times
The Law of Diminishing Marginal Returns
By: Bo Jørgensen
Triathletes are a special breed. They like targets and they work hard towards them.
Sometimes I find this single-mindedness can also be a drawback for my athletes.
I was working with a young Australian triathlete “K” who had performed well in her age group but found she had hit
a plateau. In her last two Ironman races her times weren’t improving, despite an average 3-5 hour increase in her
weekly training workload.
We looked at all the factors involved. She was training harder. She was focusing on specific areas of her training
like VO2, lactate thresholds and building core strength. But the times weren’t coming, and with that frustration.
Now, K made the fatal mistake that many athletes make at this stage. She dropped it into conversation “maybe I’m
getting old”. K was 36 and her physical numbers weren’t as good as they were 5 years ago but these fatal words
can become a self-fulfilling prophesy.
I sat down with K and looked at her entire spectrum of skillsets. What became clear was that she was ignoring
specific areas of weakness and BINGO, here is where the problem lay.
You can work so hard at your main core skills like bike power output and running intervals but you will always
experience diminishing marginal returns. That means, after a certain stage, the return on your effort decreases the
more you put into the exercise.
Identify Your Weakness
What you need to identify is your areas of weakness and deal with them first.
2. Let’s say you are strong on the bike and run but not on the swim. This bias leads you to focus your training on bike
and run. You soldier through the season, like K, saying “as long as I don’t drown”. The problem with a weak point
in your training is that these weaknesses impact your performance in other areas.
You may only be gaining 5 minutes in your Ironman swim from an extra 2-3 hours a week of training so it’s
tempting to move those hours elsewhere. But what you’re failing to account for is how this weakness impacts your
bike and run. As a better swimmer you also save energy. Energy saved on the swim translates to a better
performance on the bike and run. You want to come out of T1 feeling strong, not battered.
How Weaknesses Impact your Performance
In working with my athletes, I’ve observed many common and overlooked weaknesses. These weaknesses don’t
yield big returns on the training time but they have a significant impact on the rest of the race through:
* energy savings (weak points can translate to magnified energy losses)
* mental performance (when you struggle, your mental state carries into other areas of your race)
* morale (when you start falling back in the race because you hit a weak point, you can also give a platform for
your doubts to grow)
The 4 Common Areas of Weakness
I recommend my athletes focus on their weak points as a core discipline within their training. Beyond going out
and putting in the hours, you need to address the following 4 areas that may be holding you back:
1) core strength: how much gym work are you putting in? how much strength training are you doing? No good
training all those hours only to pick up an injury on the marathon.
2) hill climbs: you can’t simulate this well on an indoor trainer. It’s all well spending hours booming flat bike courses
but you will never build real aerobic strength without hills.
3) transitions: the pros will be in and out in 2-3 minutes max. Age Groups can get through T1 in anything from 2 to
10 or more minutes. Those extra hours on the bike to gain 10 minutes on your split can be lost in a poor transition.
4) brick work: as you hit the second half of your training season, you need to incorporate brick work. Bricks are
simulations. You can train a swim-to-bike or a bike-to-run. I don’t suggest a full 3 discipline brick unless part of a
mid term race to sharpen your high end. Bricks are important because they train your muscles to deal with the new
sensations caused by transition. I see many good cyclists suffer when they hit the run because their legs are
gone. A few brick sessions will immediately identify that area of weakness. You don’t need to run a marathon off
your long bike session, a 5k run will do, just to get your legs used to the sensation. Same is true of swim-to-bike. A
30k bike off your usual swim will get your body used to the feelings and (sometimes) dizziness experienced out of
T1.
More Ironman Triathlon Tips
Get Your Bike Serviced: 9 Check points to help improve speed and reduce failure
Got sick? Here’s how to recover and what not to do this season
Do Speedwork Now, Benefit Later
Be Careful of Weight Gain During Taper Weeks
3 Tips: How to Run More Efficiently