- What training method(s) will you incorporate into your program and why?
- Discuss how you will accomplish progressive overload and specificity
Within my training program I am going to be looking to improve on the muscular power in my legs. I have chosen to focus on my legs specifically because it will increase my ability in my main sport; soccer. It will help me to excel with my running, kicking and overall give me a more explosive nature on the soccer pitch. And to achieve this success I have chosen three different types of training methods to work on. The training methods being plyometric training, circuit training and resistance training.
Plyometric training is based around having muscles produce maximum force in as short amount of time as possible. This training method will be crucial in helping me improve in soccer. Such as helping with endurance and power. It can help me in power because the strength of my leg muscles would be improved by an elevated rate of power development, thus giving a rise in muscular power and force and even could help me gain a greater total speed. Plyometric training would be of help to excelling my endurance because it would make me produce muscular force more efficiently; the body picks up on this efficiency therefore produces more force for less energy expenditure, thus saving energy. Exercises that I will partake in my plyometric training are: bounds, jumping jacks and lateral jumps.
The muscles being used are: calves and quadriceps muscles.
Circuit training comprises of a number of strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. Fitness will be the main benefit. Circuit training demands a lot of work and not a lot of rest so my heart rate will be...