DEVELOPING A TRAINING PLAN

DEVELOPING A TRAINING PLAN

 

The development of a training plan must take into account several elements:

 

the individual characteristics of the subject : age, sex, motivations, starting level, background, ...

the objectives pursued : getting back into shape, improving a sporting gesture, body-building, rehabilitation.

 

These elements condition the quality and quantity of work offered:

 

fitness: 2 to 3 weekly sessions of 45 to 1 hour are recommended if you really want to get results

sports activity: the number and intensity of sessions varies according to the time of the season where they are practiced : from one session per day at the start of the season to one per week in high season

body-building: bodybuilders train 5 to 6 times a week and the sessions last 2 to 3 hours.

 

Regardless of the method used, adaptability is the basis of all progress. A session is only of interest if it is part of the duration with the one that precedes it and the one that follows it.

 

The work program consists of basic exercises (squat, bench press, etc.) which are almost part of all training plans, to which are added, depending on the goal pursued, more localized exercises (pulling, presses, ...) or specific (leaps, ...)

 

We first seek the large muscle masses before the smallest (eg front adductor quadriceps). In circuit training, the muscle groups are alternated so as not to create too much localized muscle fatigue.

 

The recovery time depends on the type of training and the target. Between 2 series it often corresponds to the working time of the partner (average 45 to 60 '')

 

 FOR A GENERAL MAINTENANCE & A GET IN SHAPE:

 

We mainly use concentric work, initially focusing on the volume of work. In the 1 st time, it offers mostly :

of 3 5 to sets per exercise

sets of 10 to 12 repetitions between 70% and 80% of 1RM

a wide variety of exercises to work all the major muscle groups (dorsal, pectoral, abdominals, biceps, triceps, quadric eps , ...)

an alternating musk groups ulaires to avoid localized strain too fast

 

In a 2- th time, if the subject trains regularly, the intensity will increase it by increasing the workload or decreasing the recovery time, and may vary the Dog Click nt with complementary forms of work (and intense ) as pyramid, pre and post fatigue, ...

 

 FOR HYPERTROPHIER (BODY-BUILDING & STRENGTH SPORTS)

 

Bodybuilders use all possible forms of work to exhaust muscle and get the most out of the overcompensating effect. This type of training is very hard. It requires constantly exceeding the muscle potential of the moment, to achieve the most complete exhaustion possible. It is always associated with a specific diet.

 

Here are some of the methods used to achieve this goal. These methods are perfectly usable by any practitioner who wants to do weight training alone the load and intensity of the work will change.

 

 the 10x10: ( the basic method for G. Cometti ) : 10 sets of 10 repetitions of the same exercise with a load that can not mobilize that 10 times.

 

 the pyramid : for the same exercise , we change the load and the number of repetitions after each series: the load increases and the number of repetitions decreases with each series.

 

 pre-fatigue: analytical work on a specific muscle group, which is carried out before a global exercise.

 

 post-fatigue: analytical work on a specific muscle group , which will be performed after a global exercise.

 

 forced repetitions: at the end of the series, when fatigue no longer makes it possible to carry out the movement on their own, the subject ends his series with the help of a partner who gives him just the extra strength necessary to carry out the movement.

 

 negative repetitions (eccentric work ) : a partner helps to bring the load back to the starting position, the subject only performs the eccentric part of the exercise.

 

 comp sets bold : chain of 2 or 3 years with a minimum sleep time :

on the same muscle group : specific strengthening of the deltoid with 3 exercises corresponding to the 3 muscle bundles

on 2 antagonistic muscle groups : biceps - triceps

 

 TO IMPROVE A SPORTS ACTION

 

The high performance sport fai t a place more and more to bodybuilding . We work on power, that is to say on the best possible ratio between the load and the speed of execution.

 

All the complexity of the task consists in finding the right ratio which allows the gain of muscle mass without making the athlete lose the speed of execution of his gesture. It must remain proportional to the weight of the body to allow maximum explosiveness : it is the relative strength . 

 

To build a program aimed at improving a sporting gesture, it is necessary to analyze the characteristics of the sporting gesture (muscles concerned, muscle synergies, mode of contraction, amplitude, etc.) and the subject's possibilities (his strengths and weaknesses, his affections, past activity). 

 

Strength training will train the muscles in areas that correspond as closely as possible to the stresses that will be encountered in sports. This form of training is more complex to define and implement because it must fit into a sports calendar with many deadlines.

 

Athletes practice 2 forms of bodybuilding sessions:

 

- general bodybuilding : which aims to activate and strengthen large muscle groups. It is made up of basic exercises common to many sports (squat, bench press, pulley pulls, ...). The content of the session varies a lot depending on whether you are out of season or at the start of the season or in a pre-competitive period.

 

- specific bodybuilding : since we do not know precisely what gain in strength in bodybuilding is transferred to the sporting gesture, we practice specific bodybuilding in which these gains are much more visible. It is the work that is as close as possible to the sporting gesture. The plyometric shapes are widely used because they allow to work on the “ explosiveness ” of the sporting gesture (leaps, hurdles, jumps below,…). 

 

In conclusion

 

The programming of training sessions has become in modern sport a science in its own right which is based on the experience and knowledge of the discipline and the practitioner.

 

The difficulty lies in the dosage of the different ingredients, the general organization of the program and its planning over the year , because it is necessary to both be efficient and avoid physical and mental saturation.

 

7 SOME BASIC PEDAGOGICAL REMINDERS

Whatever the objective pursued , some fundamental principles must be respected :

 

 Warming up: this is an essential phase to prepare the muscle for the intense efforts it will provide. Warming up gradually increases the temperature of the muscles and awakens all ten dinous and joint sensory receptors . It is a factor of safety and fluidity of movement. This warm-up will be all the longer as the loads lifted will be important. It will be done by sub-maximal exercises (with body weight, with dumbbells or on machines with light loads) alternated with active stretching.

 

 Stretching: already used for warming up, they should above all end any weight training session because they help fight against stiffening of muscle fibers. They will compensate for the efforts made in contraction, by playing on the elastic capacity of the muscle, to restore its physiological length and contribute to the drainage of waste linked to the effort.

 

 Support muscles: regardless of the type of session performed, it is important to strengthen the abdominal strap (during or at the end of the session) to compensate for the tensions exerted on the lumbar level (in particular when working the glutes, or squat, especially with heavy loads, ...). It is equally important to strengthen the spinal muscles to allow good quality cladding.

 

 Positioning: this is the fundamental prerequisite for any work with a load , it conditions safety in the execution of movements, in particular on free bar and heavy load exercises such as the squat. It is very important to devote time to the education of back placement from the beginning of the teaching to avoid all the risks associated with poor quality executions. The feeling of the sheathing is both an essential element in the efficiency of the transmission of forces and a major safety factor.

 

 Amplitude: it is important to exercise the muscle with maximum amplitude to allow the fiber to develop over its entire length. The muscle adapts to the length at which it works : at large amplitude, it maintains its long length , with reduced amplitude, it decreases its length.  

 

 Antagonism: the performance of a muscle in a sporting gesture depends on the strength of its antagonist. It is therefore necessary to think of systematically reinforcing the antagonist agonist couple ( eg quadriceps and hamstrings ). An imbalance in this couple is one of the common causes of muscle accidents.