Project Manager – Kim Hanslovan SME – Steve Marshall Client – D.J. Bevevino WEIGHT TRAINING TUTORIAL IMPLEMENTATION FOR INCREASED TRACK AND FIELD PERFORMANCE.

Project Manager – Kim Hanslovan

SME – Steve Marshall

Client – D.J. Bevevino

WEIGHT TRAINING TUTORIAL IMPLEMENTATION FOR INCREASED TRACK AND FIELD

PERFORMANCE

WHAT DO YOU THINK?

• 1. Weight training makes you bulky and masculine

• 2. Exercise increases your chest size

• 3. Weight training makes you stiff and muscle bound

• 4. If you stop weight training your muscles turn into fat

• 5. Weight training turns fat into muscle

• 6. As long as you exercise you can eat anything you want

• 7. Women only need to do cardio if they decide to lift weights, they should be very light

1. WEIGHT TRAINING MAKES YOU BULKY AND MASCULINE• Due to the fact that women do not, and cannot, naturally produce as much

testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights.

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2. EXERCISE INCREASES YOUR CHEST SIZE• Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore,

it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

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3. WEIGHT TRAINING MAKES YOU STIFF AND MUSCLE BOUND• If you perform all exercises through their full range of motion, flexibility will

increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

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4. IF YOU STOP WEIGHT TRAINING YOUR MUSCLES TURN INTO FAT• This is like saying that gold can turn into brass. Muscle and fat are two totally

different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated

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5. WEIGHT TRAINING TURNS FAT INTO MUSCLE• More alchemy. This is the equivalent of saying that you can turn any metal

into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

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6. AS LONG AS YOU EXERCISE YOU CAN EAT ANYTHING YOU WANT• Our individual metabolism determines how many calories we burn at rest

and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down.

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7. WOMEN ONLY NEED TO DO CARDIO IF THEY DECIDE TO LIFT WEIGHTS, THEY SHOULD BE VERY LIGHT• First of all, if you only did cardio then muscle and fat would be burned for

fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

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I. TYPES OF WEIGHTS

• 1. Free Weights 2. Barbell Weights

TYPES OF DUMBBELLS

• 1. Iron

• 2. Plastic

• 3. Chrome

• 4. Neoprene

IRON DUMBBELLS

• 1. Most Traditional

• 2. Usually available in weights over 120 lbs.

• 3. Some models allow for modification

• You can add plates to dumbbells to

increase their weight

• Some have rubberized grips

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PLASTIC DUMBBELLS

• 1. Popular in fitness classes

• 2. Usually available only in weights up to

10 lbs.

• 3. Do no rust

• 4. Can be washed

• 5. Usually cheaper than other types of

dumbbells

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CHROME DUMBBELLS

• 1. Better looking than iron dumbbells

• 2. Usually available in weights up to 130 lbs.

• 3. Knurled handles allow for better gripping

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NEOPRENE DUMBBELLS

• 1. Synthetic rubber

• 2. Better grip ability

• 3. Protects hands from becoming blistered

BARBELL WEIGHTS

• 1. Made from steel rod generally weights

45 lbs.

• 2. Measures 5 to 7 feet in length

• 3. Allows for specificity

• Can load plates on either end

• Weight plates range from 2.5 lbs.

to 100 lbs.

FORMATIVE ASSESSMENT

• 1. What is the most traditional type of dumbbell?

• 2. ________ dumbbell is usually available in up to 10 lbs?

• 3. Which dumbbell type presented have knurled handles to allow for better gripping?

• 4. ________ dumbbells are made from synthetic rubber?

• 5. What is the most common weight of a barbell?

• FIELD TRIP TO WEIGHT ROOM!

II. SAFETY CONCERNS

• 1. Warm Up

• 2. Proper Form

• 3. Spotter

• 4. Rest Days

WARM UP• 1. Cardio Activity

• 5-20 minutes of cardio activity

such as jogging

• Gets blood flowing

• 2. Stretch

• Increase Flexibility

• Lessen chance of muscle pull and of joint pain

• 3. Light lift sets

• Light warm up sets activate the exact mucles to ensure safety

• 4. Always increase weight by the smallest increment possible

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PROPER FORM• 1. Form is most important

• Pay particular attention during

heavy lifts

• Learn proper technique using

lighter weights

• 2. Keep heels to floor during squats

• Keeps you from losing balance

• Maintains target muscle group

• 3. Keep back straight during lifts

• Rounding the back can cause

shearing in the vertebrae of the lumbar spine

PROPER FORM

• 4. Keep hips back during Olympic lifts

• Keep proper alignment of the spine

• Maintains balance

• 5. Maintain proper breathing

• Breath in on the way down

• Breath out on the way up

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SPOTTER

• 1. Reduces the risk of weight falling on you

• 2. Notice improper technique

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REST DAYS

• 1. Do not lift the same muscle group two days in a row

• The body needs time to grow and heal after a lift

FORMATIVE ASSESSMENT

• 6. The body needs time to ________ and _________ after a lift

• 7. Explain the two reasons a spotter should be used during lifting

• 8. Why keep heels on the floor during squats?

• 9. How do you maintain proper breathing?

• 10. What causes shearing in the vertebrae of the lumbar spine?

• 11. What lift must you keep your hips back to maintain proper alignment of the spine?

III. TYPES OF EXERCISES

• 1. Machine Lifts

• 2. Compound lifts

• 3. Olympic Lifts

MACHINE LIFTS

• Classified as isometric

• Restricts movement to one joint only

• Often feels unnatural

• Weight moves about ten inches

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COMPOUND LIFTS

• 1. Work several muscle groups at once

• 2. Similar to natural push and pull of

everyday movement

• 3. Weight moves up to four feet

• What muscles are being triggered?

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OLYMPIC LIFTS

• 1. Activates entire body

• Triggers cardiovascular system

• 2. Weight move from floor to overhead

• FIELD TRIP TO WEIGHT ROOM

FORMATIVE ASSESSMENT

• 12. What are the three types of exercises?

• 13. What are the four specifications for machine lifts?

• 14. What are the three specifications for compound lifts?

• 15. What are the two specifications for Olympic lifts?

IV. IMPROVED PERFORMANCE

• 1. Endurance

• 2. Strength

• 3. Specificity

• 4. Mental Toughness

ENDURANCE• High reps low weight

• 15+ reps

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Chest, Triceps, Shoulders Example PlanWarm-up:

- 5 Minute Bike Warm-Up- 30 Seconds Of Jump Rope

- A Set Of Pushups (just to get the blood flowing)

- Arm Circles

The Workout:- Dumbbell Flat Bench Press (15 reps)

- Lying Down Triceps Extensions (15 reps)- Lateral Raises (15 reps)- Front Raises (15 reps)

- Cable Chest Flies (15 reps)- Seated Dumbbell Press (15 reps)

- Push-ups (until failure)Take a 2 minute rest and repeat for a total of 3

sets.

STRENGTH• 1. Overload – lift enough weight that you can

only complete the desired number

of reps

• 2. Low reps high weight

• 2-6 reps

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Strength Training Example PlanWarm-up:

- 5 Minute Bike Warm-Up- 30 Seconds Of Jump Rope

- A Set Of Pushups (just to get the blood flowing)

- Arm Circles

The Workout:- Squat (5 reps) with spotter

- Bench Press (5 reps) with spotter- Barbell Row (5 reps)

- Ramping weights should equal previous heavy lift

- Take a 2 minute rest and repeat for a total of 5 sets.

SPECIFICITY

• Train for your goal

• List 3 goals for next season

• – example run faster

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MENTAL TOUGHNESS• Power through to get last rep

FORMATIVE ASSESSMENT

• 16. Give an example how you would safely encourage your peer to push their mental limit.