strength & conditioning training
Post on 23-Feb-2016
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Strength & Conditioning Training
HIGH SCHOOL AUDIENCEJOE BORDEN
Different AspectsNutrition Weight
Training
Speed Training
Sleep/Rest
Foods To Eat◦ Proteins
Chicken, Fish, Nuts, etc.
◦ Good Carbohydrates Whole-Wheat Bread,
Brown Rice, Vegetables, etc.
◦ Fruits and Vegetables Apples, Bananas,
Carrots, etc.
Nutrition
Foods To Avoid◦ Saturated Fats
Ice Cream, Butter, Lard, etc.
◦ Trans Fats Cookies, doughnuts,
pastries, etc.◦ Fast Foods
McDonalds, Wendy’s, Taco Bell, etc.
Nutrition Don’t do it
Gatorade◦ Drink during or after
◦ Restores electrolytes in body
◦ Keeps you hydrated
◦ Restores protein in muscles
Nutrition
Water ◦ Drink about 8
glasses
◦ Fills you up
◦ Keeps you hydrated
◦ No calories
Nutrition
To Build Mass◦ Increase weights
lower repetitions
◦ Wait couple of minutes between sets
◦ Lift for about 30 to 45 minutes
Weight Training I pick things up and put
them down
To get Tone◦ Decrease weights
and Increase repetitions
◦ Decrease time between sets
◦ Superset
Weight Training
Don’t exercise same body part each day
Never work out longer than 1hr 30 minutes
Use muscle instead of fat for energy
Weight Training
Remember to light stretch after
Cool down the body
Rehydrate with Water/Gatorade post-workout
Weight Training
Warm –up correctly with dynamic stretches.
Make sure warm and loose before workout
Speed Training Don’t sweat the technique
Drills:◦ Ladder Drills
One-foot in each Two feet in each Sideways one foot Sideways two feet Hop one foot Hop two feet Icky Shuffle
◦ Do each drill twice
Speed Training
Interval Speed Training◦ Do on a track or
treadmill
◦ Run for one minute
◦ Jog for two minutes
◦ Repeat for about 15 minutes
Speed Training
Sprints◦ Suicides
◦ 40 yard-dash
◦ L- Drill
◦ W-Drill
◦ Shuttle
Speed Training
After workout Static Stretch
Cool the body down
Rehydrate with Water/Gatorade
Eat a well balanced meal
Speed Training
Sleep and Rest is crucial part
Muscles need rest to build
Without sleep or rest body will use protein as energy.
Sleep/Rest
Always get at least 8 hours sleep
Never workout body parts back to back days
Make sure plenty time between workouts
Sleep/Rest
Weight Train 3 to 5 days a week
Speed Train 2 to 3 days a week
Need plenty of rest between workouts
Sleep/rest
Never over workout
This may cause injury
30 to 45 minutes of high intensity activity.
Sleep/Rest
The End
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