Training Weight Guideline Program.
A. MUSCULAR STRENGTH - the force a muscle, or muscle group, can exert against a resistance in one maximal effort.
B. MUSCULAR ENDURANCE - the ability of a muscle, or muscle group, to perform repeated contractions against a lighter load over a period of time.
C POWER - the ability to move one's body or part thereof, over a distance in a short period of time.
D. MUSCLE CONTRACTIONS:
i. Isotonic (concentric) - the muscle shortens at the same resistance, over the full range of motion, with the tension varying.
ii. Isotonic (eccentric) - the muscle lengthens during its contraction and usually occurs when resiting gravity.
iii. Isometric - the muscle does not lengthen during contraction whilst the tension develops.
iv. Isokinetic - the tension developed by the muscle as it shortens, is maximal over all joint angles: Nautilis machines are designed to achieve this.
1. The purpose of the program is to improve your condition as an individual.
i You only compete with yourself, no-one else.
ii Liaise with the supervisors before making increments to your program.
iii Desist from an activity that causes pain, and report this or any injury to your supervisor.
2. Safety is paramount.
i Avoid injuries by using equipment as instructed and not leaving equipment where it may cause an accident and injury.
ii. On some exercises, e.g. bench press, use a partner as a spotter.
iii. Do not hold your breath when performing exercises; count out your petitions.
iv. Usually, exhale on effort.
v. Maintain correct postural and/or body form when doing exercises.
3. Warm up exercises usually of a free standing nature for 10' to 15' are to be undertaken by all players. This will:
i. Increase blood flow to the muscle groups and generally prepare the body for what is to follow
ii. Allow for neural patterning, i.e. getting the brain to direct the muscle group into a movement pattern similar or the same as what will be undertaken under load.
4. Accurately record your exercise details down after you complete each specific exercise on your program sheet.
5. As a general, rule to elicit better results you should look at making a commitment to do your program at least 3 times a week; e.g.Monday, Tuesday and Thursday. For those who can only commit to 2 nights, preferably this should be on alternate nights.
6. We may look at doing 2 to 4 sets of 3 to 15 repetitions of a specific exercise with 1' to 2' rest between sets, over the duration of the program, depending on individual goals and abilities, etc.
7. The sessional duration of the program will be approximately one hour. It would be desirable for players to begin in the first or second hour of each session due to logistics of numbers, equipment available and room sizes. However this is somewhat flexible.