Sunday, 11 October 2015

MUSCULAR ENDURANCE for Sports Specific programs

Tip of the day:A lot of us like to body build and for others weight training is just complementary to a sport.One of my favorite topic is Muscular Endurance of Short Duration Method.Since so many sports require endurance i see a lot of people on cardio machine.To understand ME-S,you need to know that fatigue seems to occur in stages(Wilmore and Costill, 1988). Strength training at low to moderate loads with high reps train the slow-twitch and fast-twitch muscles to better respond to the dynamics of the sport.Like Tudor Bompa says: In plain letters continuous rowing is not a sufficient stimulus for improving ME-S.So all you have to do is perform the motion from moderate to fast tempo for a given time.

Here is an example for a fly swimmer of national-class:

1-Bent-Over rows 50% of 1RM- (2X30sec)
2-Lay on back arms above head,medecine ball forward throws -(2X20reps)
3-Abdominal V-sits - (2 X20reps)
4-Cable Tricep Extension 60% of 1Rm-(2X30sec)
5-Leg Extensions 50% - (2X30sec)

Now all you need is to modify the training to your specific sport. Enjoy!


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