What is the difference between strength and endurance and how would you use weight training to improve both?
Explore different fitness training methods • Flexibility training • Strength, Muscular Endurance and Power training • Aerobic Endurance training • Speed training
Strength, Muscular Endurance and Power training • Circuit training • Free weights • Plyometrics
Circuit training • Series of exercise stations • Can be adapted to focus on different areas (E.g.): • Strength (Press-ups) • Muscular endurance (Sit-ups) • Stations need to be spread out to avoid fatigue
Advantages/Disadvantages • Advantages • Flexible – Can adapt stations to suit training goals • Cheap – Can adapt to most environments • Disadvantages • Can be too general if the session is not structured properly
Free weights • Using Barbells/Dumb-bells • To improve strength: lift heavy weights/low reps • To improve muscular endurance: high reps/ low weights • Core muscles (Around spine and pelvis) • Before assistance exercises
Free weights • Switch between upper and lower body exercises (Different push and pull exercises) • Intensity of workout, measured by 1 Rep Max % • Strength endurance = 50/60 % 1RM, higher reps • Elastic strength = 75% 1RM, medium reps • Maximum strength = 90% 1RM, Low reps
Advantages/Disadvantages • Advantages • Relatively cheap • Can select appropriate weights relative to goals • Disadvantages • Need equipment • Safety is really important – May need others to support • May be unsuitable for children
Plyometrics • Improves sport-specific explosive power • Improves strength • Useful for : Hurdling, Basketball and Volleyball • Maximal force through eccentric, followed by concentric contractions
Plyometrics • (E.g.) Bounding, jumping, lunging and incline press-ups • Can lead to muscle soreness
Advantages/Disadvantages • Advantages • Relatively cheap • Can really improve power and strength • Can be done without equipment • Disadvantages • Poor technique can result in Injury
Review • Design a circuit training sessions to improve strength, muscular endurance and power using 8 stations on your white board.