RESISTANCE / STRENGTH TRAINING. CAST SPORT SCIENCE GROUP. (Balyi, 1997). Generic Content Distribution, contd. Balyi, 1997. Training Progression. Technique. Technique + Endurance + Circuit Tr. Technique + Power + Str. Tr. + End. Tr. AGE
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CAST SPORT SCIENCE GROUP
+ Circuit Tr.
+ Str. Tr.
+ End. Tr.
8 13 16/18
Incorporate technical & fitness parameters with sport
performance for evaluation, up to at least 16 / 17 yrs old.
INFLUENCE OF MATURATION ON STRENGTH
Contributions to muscle
strength during maturation
100% Adult potential
Lean body mass
Birth Puberty Adult
via motor patterns
3. Dynamic effort method - Lifting (throwing) a nonmaximal load with the highest attainable speed
% of best – 80% of 1RM load
enhancement of strength or specific intramuscular coordination (greatest method for safe lifting)
lifts are really useful for inducing hypertrophy particularly where max # of MUs are recruited! Fatiguing sets or failure.
Guidelines for training the young athlete
achieving full range of motion at a joint allows for force production throughout the full range and reduces chance of injury and poor lifting techniques
muscle strength improves faster than tendon’s ability to withstand force – spend time in the anatomical (progressive) adaptation phase
Exercises should start from the core and work towards the extremities. The limbs are only as strong as the core. A strong core works as a platform in which the extremities work from.
Foundational athletic skills
(Core strength, balance, agility, coordination, flexibility, general strength)
Advanced strength training methods
Teach lifting technique
Emphasize foundational athletic skills
Introduce strength exercises with dbells
Mastery of lifting technique
Basic strength training methods
Use all types of strength exercise
Introduce ballistic exercises
Develop lifting technique
Emphasize strength exercises with dbells
Introduce barbell exercises
Barbell lifting technique with broom stick and light barbell
Keep repetitions above 10 RM
Barbell lifting technique with light to moderate loads
Keep repetitions above 6RM
Bodyweight in-place explosive training exercises
Execution of advanced lifting technique (Olympic Lifts)
Advanced lifting strategies
Weighted explosive training
Train to Train