PPL 10M

Improving Fitness

Objectives

Introduce concepts of Overload, Regularity and Progression for conditioning.Tips on strength training.

Principle of Overload

The overload factor is the resistance (weight) against which you work and the number of reps done.

Principle of Frequency

Three times a week, every other day is a good starting point.

Principle of Specificity

The target here is the particular muscle group used in the sport and within these groups the specific joint angles used in strength training closely copy those of the sport itself.

Build Strength Training

Build a 10-15 minute warm up into your athlete’s routine.Make the first set high number of reps (10-15) at low resistance (50% max) then progress in the next sets to more resistance and less repsSpread the fatigue effect around; alternate upper body, lower body, trunk

No Shortcuts to Strength

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