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Training is a huge component of
increasing athletic performance and fitness levels. The order of
training is equally important. The order of a workout is important
for producing gains in performance, maximizing energy levels, and for
efficiency.
The following is the proper order of a training session:
1. Warm-Up
2. Loosen-Up
3. Build-Up
4. Technique
5. Speed/Power
6. Strength
7. Fitness
8. Cool-down
Warm-Up- goal is to increase core temperature. Basic calisthenics,
and continuous warm-ups are used here.
Loosen-Up - goal is to increase range of motion around a joint.
Dynamic Flexibility exercises are used here.
Build-Up - used to increase CNS activation. Plyometrics are used
here.
Technique - exercises aimed at improving technique are used here.
Technique work should always be done in a state of minimal fatigue to
ensure proper motor patterns are laid down and perfected.
Speed/Power - Speed and power exercises should be done early in the
workout to maximize energy stores and proper fiber recruitment.
Sprints, and Explosive Lifts are used here.
Strength - strength training should also be accomplished in a state of
minimal fatigue to maximize strength gains.
Fitness - endurance work, circuits, and conditioning should form the final
portion of the workout. Fitness can be improved in a state of
fatigue. It is important to finish with fast movements to ensure
that the body is not being trained to operate slow when fatigued. It
is vital to teach the body to continue to move fast even after a
sufficient amount of work has been accomplished.
Cool-Down - helps to restore the body to homeostasis and accelerates the
recovery process when the body can super compensate and achieve higher
fitness and strength levels.
Designing your programs in this order will put you on the right track to
achieving athletic excellence, and maximizing your training time.
©2004 S B Coaches College, LLC. All
Rights Reserved
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