Badass

Principle | Aerobic Application | Resistance Application | Progressive overload | Long distance and progressing which improves you. E.G. 1st day 2k 2nd day 2.5k 3rd day 2k in a faster time 4th day 2.5k in a faster time. | In the gym – increasing weight of weights or reps done with weight to progress and improve over a period of time. | Specificity | Netball – long runs with intervals of sprinting to improve fitness and jumping ability during game. | Swimming a long distance swim – swimming the distance with weights on for every 200 metres and then 200 meters off. | Reversibility | Swimming – Being out of the water for 2 weeks will have a reverse affect in your performance. E.g. it will have a reverse effect on fitness levels, lung capacity and increase your lactate speed. | If you’re not training for a period of time find other things to do so you’re not completely out when you start again e.g. stretching. | Variety | Alternating runs with cycling and rowing to build up aerobic capacity. | Substituting weight lifting activities, with strength training using your own body weight, e.g. Push-ups and chin-ups. | Training thresholds | The aerobic training threshold occurs at approximately 70% of the person's maximum heart rate (MHR), or at approximately 50-60% of that person's max VO2 (volume of oxygen uptake) and is equivalent to a moderately paced jog. As fitness improves pace and distance needs to increase. | In resistance training the weight and intensity of the activity must increase as fitness increases. | Warm up and Cool down | The longer and more aerobic the race the longer warm up and cool down needed to prevent injury eg. 1500m run- stretching, jogging, jumping some small sprints. | warm up- light weights or resistance bands to pump your muscles up but not enough to create lactic acid build up Cool down- walking, stretching or even an ice bath.