Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
Despite there being no universally agreed definition for functional training, the use of the term remains very popular in the health and fitness industry. Functional training has been described as any form of exercise or device that increases complexity or increases the stability demand, whilst loading the muscular and connective tissues through more than one plane of motion. Therefore, the purpose of this presentation is to review a number of studies which have utilised commonly used functional training devices, such as: kettlebells, ropes, sand bags and suspension cables.
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
Despite there being no universally agreed definition for functional training, the use of the term remains very popular in the health and fitness industry. Functional training has been described as any form of exercise or device that increases complexity or increases the stability demand, whilst loading the muscular and connective tissues through more than one plane of motion. Therefore, the purpose of this presentation is to review a number of studies which have utilised commonly used functional training devices, such as: kettlebells, ropes, sand bags and suspension cables.
The orientation for Pelican Athletic Club's healthy lifestyle and fitness program designed to promote long term habits for effective weight management and mental and physical well being.
Study Proves Strength Training Perfects Women’s PhysiqueLuke_Barnes
Amid the many monikers for using weight in workouts, strength training as an exercise builds up muscle size and strength. Studies show that the average American does not prioritize strength training. Nearly half of the people do the suggested amount of aerobic activity each week, but only 20 percent do muscle-strengthening routines to work out major muscle groups.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
The orientation for Pelican Athletic Club's healthy lifestyle and fitness program designed to promote long term habits for effective weight management and mental and physical well being.
Study Proves Strength Training Perfects Women’s PhysiqueLuke_Barnes
Amid the many monikers for using weight in workouts, strength training as an exercise builds up muscle size and strength. Studies show that the average American does not prioritize strength training. Nearly half of the people do the suggested amount of aerobic activity each week, but only 20 percent do muscle-strengthening routines to work out major muscle groups.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
ONE REASON YOUR FRIEND MIGHT BE GETTING FITTER FASTERSteven Rhyner
Sometimes it can feel like no matter how much you lift or how far you run, you just don’t get any stronger or faster. Meanwhile, your workout buddy—who is following precisely the same training regimen as you—seems to be evolving into an elite marathoner or packing on muscle like an 18-year old football prodigy. So what gives?
1. Kettlebells may improve aerobic fitness
Published February 13, 2015
Swinging heavy kettlebells may offer an aerobic workout
in addition to strength improvements, a small study
suggests.
Female soccer players who trained with kettlebells for
one month significantly increased their aerobic capacity,
while traditional circuit weight training did not have the
same effect, California researchers found.
Theirs is one of the first studies to find the effects of kettlebell training over time, said study leader
J. Asher Falatic, of the Kinesiology department at San José State University.
Kettlebells are circular weights with handles at the top. They've been used for centuries but have
gained popularity recently, according to Alexander Koch, program coordinator for exercise science
at Lenoir-Rhyne University in North Carolina.
"Because of its shape, it differs from a traditional dumbbell and can be used to help train multiple
parts of the body," Falatic said in an email.
He and his colleagues measured the effect of kettlebell exercise on aerobic capacity, which is the
ability of the heart and lungs to consume oxygen and deliver it to the muscles.
"Aerobic capacity, also known as fitness, is an important predictor of health and longevity," said Lars
Andersen, a professor of musculoskeletal disorders at The National Research Centre for the Working
Environment in Denmark, who was not involved in the study.
Seventeen female NCAA Division I college soccer players participated in the study. Nine were placed
in the kettlebell group and eight in a comparison group that did circuit training instead.
The groups were not randomly assigned. Women were included in the kettlebell group only if they
showed proper technique for the "snatch" exercise - swinging the weight down between the legs and
then lifting it up over the head, alternating between arms. The researchers write in the Journal of
Strength and Conditioning Research that this was done to prevent injury.
Both groups trained for 20 minutes, three days a week, in addition to their usual off-season training.
The circuit training involved multiple free-weight and body-weight exercises including squats, sit-ups
and sprints. The kettlebell group did the snatch exercise.
After four weeks, aerobic capacity in the kettlebell group rose by 6 percent but didn't change
significantly in the circuit training group.
2. The authors say the results might only apply to athletes or people with some kettlebell experience.
Earlier studies in relatively inactive people did not show significant improvement.
Still, Koch said, kettlebells can be used at any fitness level. A popular recommendation is a starting
weight of 16 kilograms (about 35 pounds) for men and 12kg (about 26 lbs) for women of "average
fitness level."
He warns, however, "Kettlebells are not a magic bullet, they are simply one viable option people
have to exercise with to increase their aerobic capacity."
Kettlebells are an alternative to traditional aerobic fitness such as running, he said, and "finding
exercise modes one enjoys is the key to building a lifelong habit of movement and optimal health."
http://www.foxnews.com/health/2015/02/13/kettlebells-may-improve-aerobic-fitness/