Methods of Muscle Training

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Methods of Muscle Training
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• Sports use a mixture of strength and endurance.
• Strength Training makes your muscles grow.
• Heavy weight few repetitions
• Endurance Training does not make your muscles
  bigger but it makes them better at using oxygen
  and burning fat for energy (they can work for
  longer).
• Light weight lots of repetitions

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Static Strength

• It is the strength you need to hold, push or pull
  a very heavy object.
• To improve this you should hold a heavy weight in
  one position.

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Dynamic Strength

• It is the strength you need to keep a load moving
  for a long time.
• To improve move a heavy load.

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Explosive Strength or Power

• It is the strength you need for a single
  explosive act.
• To improve move a heavy weight as fast as
  possible.

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What Size and Type of Load?
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• Weight Training You can use free-weights such
  as dumb-bells or resistance machines.
• Repetition Maximum (RM) Is the number of times
  you can lift a load without stopping.
• Body Weight You can do press-ups and chin-ups.
• Resistance Training Where you work against a
  resistance such as pulling a tyre for sprint
  training.

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• It is easy to
• tell what weight you are lifting.
• increase the weight.
• to work on different muscle groups specific to
  your sport.
• It is not really suitable for pupils under 16 as
  it can injure their frame.

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• If using your body weight
• If you can do press-ups for 10 minutes you are
  doing endurance work.
• If you want to overload you can get a partner to
  put downward pressure on you.
• As you come up from your press-up they push you
  down gently (adding resistance).

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Circuit Training

• Good way to organise your muscle training.
• Usually has 8 10 stations.
• Design circuits to suit your or the sports needs.
• They can be physical or skill based.