It typically involves bounding, hopping, or jumping style exercises but can include medicine ball work or box work. Plyometric training is used to increase power (strength x speed) and strength, this translates to higher jumps and faster sprint times. Perform 3 sets of 10 repetitions of the following exercises with 2 minutes of rest in between sets. Therefore you don’t usually want to completely fatigue a specific muscle, then ask it to work again as part of a group.Įxample of a whole-body muscular hypertrophy training session. But isolation exercises target specific muscles. This is because compound movements combine muscles and muscle groups. Begin with compound (large) exercises such as the squat, deadlift, or bent-over rows, and finish with isolation (small) exercises such as bicep curls or lateral raises.
Often, 6-8 exercises make up a training program. A sprint cyclist, for example, would focus on strength training in their leg muscles. The specific exercises must relate to the muscle groups used in sport and your training goals. Resistance training involves contracting a muscle against a resistance. To develop muscular endurance perform 2-3 sets of 12-20 reps at approximately 60 % of 1 rep max. Increasing size and strength of muscles (hypertrophy) needs 3-5 sets of 8-12 reps at 70-80 % 1 rep max. To develop strength and power perform 3-5 sets of 3-5 reps at 85-95 % of 1 rep max rep. Then work at a percentage of your one max rep. This is the amount you can lift for just one repetition. The intensity of weight training is calculated by working out your one max rep. Resistance training can be performed using dumbbells, barbells, resistance machines, pulleys, body weight or equipment such as kettlebells, resistance bands, or sandbags.Ī performer completes a specific number of repetitions and sets depending on their goals. The area of fitness developed is determined by the resistance, repetitions, and sets performed.
Resistance training methods improve strength, power, or muscular endurance. The following types of training improve speed, strength, and power: Resistance training (weight training) Those interested in improving strength and power may use weight or plyometric training whereas someone wanting to improve their cardiovascular fitness may use continuous, fartlek, or interval training. Training must be relevant to your goals, this refers to the training principle of specificity.
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