p:progression -start at your level and gradually increase
o:adaption -work harder than normal
r: reversibly -train regularly
t: variation -keep it interesting
f: frequency -how often
i: intensity -how hard
t: time -how long
t: type -what methods of training
BASKETBALL
specificity - running/sprinting (with basket ball)
progression -start on small pitch then gradually work your
way by increasing pitch/area size.
overload -shooting from distances
reversibly -playing regularly
tedium -free styling changing rules
frequency -different games
intensity -dunking in the hoop
time -changing duration of each game increase/decease
type -different location indoor/outdoor
my calculated heart rates for these zones
100% MHR 205bpm
95% MHR 194.75bpm
85% MHR 174.25bpm
60% MHR 123bpm
0-60% MHR 20.5-123bpm
basket ball -17
London marathon -19
table tennis -11
darts -7
common symptoms of over training
London marathon -19
table tennis -11
darts -7
common symptoms of over training
- joints,bones,limbs hurt-to prevent this warm up and work for limited amount time
- cant complete normal workout-to prevent this try smaller workouts
- losing leanness-
- over fatigued sluggish-
- reduction in workout-to prevent this cut down on sprinting or lifting
- being restless excitable unable to sleep-
- big workout effect after wards-to prevent this start off with small workouts then gradually increase the workout
- becoming ill more often - rest and recover
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