![]() ![]() Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. The body cannot repair itself without rest and time to recover. The same holds true for adapting to lesser amounts of exercise. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements. After a few sessions your body and mind begins to adapt and you begin to feel stronger and more powerful and over the course of a block your body has adapted to the stressors that you have placed on it. That is why in the days after completing your first gym session of a new season or training block you experience muscle soreness and take an extra day or two to recover. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. Over time the body becomes accustomed to exercising at a given level. The same principle holds true for strength and power exercises especially if you are a young athlete or if you are returning from an injury and you are stepping up your training. Any demanding exercise attempted too soon risks injury. For example to run a 10-kilometre race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. This principle works in concert with progression. To increase strength and endurance, you need to add new resistance or time/intensity to your efforts. In order to progress and complete 6 sets of 5 reps in a strength block you also need to build your foundation and your muscular endurance well enough before even considering such a progression. There is a technique that needs to be mastered so if it means you start with just a 20kg bar or broom handle in order to perfect the exercise then so be it. ![]() In order to perform a back squat you need to be able to maintain your body position and breathing pattern to execute the exercise. You can view this from both a technical skills standpoint as well as from a strength and conditioning standpoint. To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape and wallow in victory. As I have said to many players I have yet to see a bicycle in a gaelic football or hurling game so why have cycling as a major component of you training. If you want to be a great gaelic footballer or hurler, running laps will help your overall conditioning but it won’t develop your skills at kicking/ball striking or improve the power and muscular endurance required to excel in the physical aspects of the game.Īnother example could be that cycling will help improve your aerobic endurance but it won’t develop tissue resiliency and muscular endurance for your running legs and so you will become more prone to soft tissue injuries and reduced aerobic/anaerobic performance. Improving your ability in a sport is very specific. You may also seek the advice of a sports nutritionist who will help you meet your calorie needs and maximise your training output and boost recovery. ![]() I would advise that you always keep communication lines open with your coach and give as much feedback as possible to them so that they can tweak you training to best suit you.Ĭonsult also with your physiotherapist if you feel there are elements of your training that maybe causing a spike in soft tissue injuries or abnormal fatigue levels. This is based on a combination of factors like genetic ability, predominance of muscle fibre types, other factors in your life, chronological or athletic age, and mental state. Some people are able to handle higher volumes of training while others may respond better to higher intensities. These are seven basic principles of exercise or sport training you will want to keep in mind:Įveryone is different and responds differently to training. When you approach your sport training, the best way to answer any questions you may have is to better understand the principles behind the work you are putting in to improve and then ensure that there is a direct correlation between your training and your sport.
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