One task we have to do in today's lesson is to have a group photo taken so I can add it to the space that reads Profile Picture.
I have been very pleased with the training sessions you have created and shared with your classmates over the last 3 lessons. I,for one, experienced the DOMS after participating in the two trainings last Wednesday and Thursday.
Here is the link to the Plyometric Training Plan that Tamarangi created and shared with you today, Plyometrics Training August 27 and here is the recording sheet that Ameyah created (using Phoenix and Blake's template). Plyometrics Recording
I would like you make a new doc in your Train to Gain folder entitled Blog Comments and write responses to the following prompts.One you are happy with what you have written and have edited your work you can copy and paste it here.
Tamarangi and Ameyah only. What biophysical knowledge did you have to apply to create the Plyometrics Training you shared with us?
Tiane, Diva,Nahana, Phoenix,Ryan only. What did you learn from doing the training that Tamarangi and Ameyah shared with you?
2. All - You also completed muscular endurance calisthenics for the core and upper body after each plyo set instead of resting.Why are you supposed to rest after each set? What benefit does including exercise for other muscle groups bring to your training session?
On Wednesday the 21 August, Blake and Phoenix took our class for an upper body muscular strength training. At first I was a bit nervous because their workout involved weights and I hadn’t had much experience with weightlifting. As they demonstrated to our class how each exercise was supposed to happen I was a bit unsure as to what I would look like doing it. I know that from the 3 times I did do weights that I was made fun of because I could lift more than what boys thought, so on a mental scale I was a bit unconscious about the whole situation. Physically I was prepared to do the exercises but my mentality side of things was making me a bit skeptical which was stopping me from being able to lift an amount that I know could’ve been higher and that I could withstand. I was lucky enough to have Whaea Ruth as my partner which helped a lot with my confidence. Having Whaea Ruth as my partner was really good because she was able to demonstrate to me what it is I need to do to feel the burn from the different workouts and It was good being guided from her.
ReplyDeleteAs we continued to do our 3 sets of 8 reps, I could feel my arms becoming fatigued, and my breathing became heavier, as this happened my throat had become dry which was making my last exercise (bench press) difficult. My biceps, triceps, deltoids, trapezius, pecs, biceps and latissimus dorsi were all sore the next day. They were all tired and fatigued which made my exercise for the next day a bit difficult that the exercises the day before. It was good that my warm up on Thursday was able to prepare my muscles to work and make them aware of what I would be doing over the time of 50 minutes.
After weight lifting last Wednesday I’ve set some goals to try and add on another 5 Kgs on each side when doing the back extension combo and bent over rows.
I hope you learned today (Monday 2 Sept) that you can't add 5kg more to ensure overload in the next session if you haven't kept a record of the weight you used in the previous training Rheba. A simple table to record such detail will help tremendously.
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ReplyDeleteI learned in the box step up to use the leg that was on the box without getting help with a push from the other leg.
Because ATP-CP has to be replenished so you could keep going for a longer period of time. While resting the specific muscles we were working on in the rest period we would do calisthenics as it works on core and upper body.
Kept the adrenaline up and worked on muscular endurance in the lower and upper body but mainly improved on the major muscle groups. Calisthenics also was helpful during the rest periods as they were 2 minutes long and this mainly worked on core and upper body.
I learnt from doing the plyometrics training that you do not need to use weights to experience DOMS which I did in yesterday's training. I also learnt about isolating the different muscles to target muscular power improvements in certain muscles, mainly the box step up because we were not to use our back leg to assist the front leg in the exercise.
ReplyDeleteAfter finishing a set of a plyometrics exercise the energy systems in my muscles are depleted so, you are supposed to rest after each set to enable the ATP-CP to replenished to be able to produce energy for the muscles to complete the next sets.
Including exercises for other muscle groups benefits by making use of time, this is because for example we did a set of jumping squats and then instead of sitting around for two minutes while the ATP-CP restores, we did a set of 20 sit ups and that took up around two minutes so we were then able to go back to our second set of jumping squats and our legs are re-energized to complete the set. Including exercises for other muscle groups also lets us technically get two different workouts in one session.
I like your understanding that combining the two trainings is time efficient,allowing the muscles used in plyometrics (leg muscles) to have the required rest while you stress the core muscles Ryan.
DeleteDo you understand how plyometric exercises recruit muscles in a different way than,say muscular strength weight training does, to promote an improvement in muscular power? If not, check out the links to Plyometrics on lesson 8.
ReplyDeleteIn terms of plyometrics I learnt what plyometrics are and how to apply. It was difficult for me to do some of the exercises because i was unfit and the sets were explosive which meant my heart rate had risen throughout the training and my body was not used to it so I found myself stopping continuously because the training was at high intensity. My techniques was incorrect for the box step up and the lounges however i was quickly corrected by Ameyah which helped strengthen my understanding on their training. By participating in this training I learnt that in plyometrics the muscles are loaded with a lengthening action to then be followed by a shortening action. This was demonstrated when i did the box jump and i had to lengthen my body when preparing to jump onto the box and then shortening my body posture when squatting to jump.
In terms of resting for our sets it is important to rest after sets because resting after doing calisthenics and plyometrics training because our ATP -CP has to be replenished to enable our body to produce more energy for the next sets.
Not only were we able to educate our peers about calisthenics and get them to strengthen their core and upper body endurance but having Tama and Ameyah’s training mixed in with our training planned benefitted for all of us we were all able to learn about both calisthenics and plyometric but we were also worked on our body and strengthening specific areas that we focused on
It is obvious you followed the links to Plyometric Training as you included details'the muscles are loaded with a lengthening action to then be followed by a shortening action' in your reply. I suggest you edit with more care and pay closer attention to key nouns as the following 'and i had to lengthen my body when preparing to jump onto the box and then shortening my body posture when squatting to jump' as 'my body' should be replaced with 'my muscles'
Delete- Plyometrics is a type of training or method of training that targets muscles ability to exert maximum force in short intervals of time, with intentions of increasing power (speed-strength).
ReplyDeleteThe movements/exercises used were Front box jumps, Burpees with tuck jump, The Box Step Up. Front box jumps and burpees with tuck jump are good movements to target the quick burst action of jumping, which would overall help improve the ability to jump or exert maximum force quickly. The box step up exercise was a movement I used to isolate the leg muscles in particular (one leg) to help strengthen the leg muscles. So by stressing the leg muscles, using one leg to lift your body weight up would contribute to when lifting the body whole body when using both legs. This would help with muscle strength and power. Although Plyometrics is based on jumping movements, building power can be applied through other movements like the box step up.
- Rest periods are used to allow the energy systems to recharge. So in the atp/cp system you only need a little bit of time to replace the phosphate that was used. Because the movement was short and quick. The longer the movements are the longer it takes to refill or replenish energy.
- Your are able to target other muscles whilst focusing on particular muscles. So as plyometrics focuses on leg power, the part of calisthenics targets the core and upper body weight. You can see improvements in multiple areas.
The benefits of including exercises for other muscle groups is after you have finished 1 set of 6-8 reps you can rest and as you are resting you are letting the muscles you just worked rest. If you do not need to rest then you can work another muscle as you are resting.
ReplyDeleteYou must have a 2-3 minute rest after each exercise, the reason is because you can replenish your ATP-CP system. After a high intensity, explosive movement you notice that when your really tired you breath and are just puffing, this is the lack of ATP so as you breath in oxygen you are replenishing your ATP-CP system.
I learnt that there is a lot of details into plyometrics and I still need to work on my understanding of how it works and why we need to do it.
Phoenix- I think you are developing understanding the benefits of combining the two trainings but do not know how to explain well. A clearer way of communicating your understanding is: 'you can allow the muscles you have used (ensure you list the muscles) in the plyometric exercises to rest while you work your core muscles.
DeleteYes - understanding how plyometrics improves muscular power is challenging. I suggest you read the links to Plyometrics I provided on Lesson 8 to develop the understanding you say you 'need to work on'
The biophysical knowledge I had to use and apply to my training plan was the biophysical principles. Using specificity in my training plan allowed me to give specific instructions to everyone about how the session was going to run, how the warm up would run and also being specific with the instructions on how each exercise was done properly to reduce the risk of injury. I also knew that in my training session we had to look at the fitness capability of each individual student and change the amount of reps for each person. For example; the girls did 4-6 reps for the burpee tuck jumps, while the boys did 6-8 reps which we found would challenge us to reach optimal force.
ReplyDeleteResting after each set while doing the plyometric training is important as the energy systems in our muscles are tired and you need to rest by doing nothing so that ATP-CP can be replenished and be ready to go for the next set.
The benefits of including different exercises will help to work out more than just one group of muscles in a single training session then you normally would do. This can be shown as: after doing one set of plyometrics you could do a calisthenic exercise in rest periods which can help you work the muscles in your upper body and core, while also exercising the muscles in your lower body while doing the plyometrics training,
You are definitely developing understanding of the SPECIFICITY training principle Ameyah. Also,you are understanding that training should be INDIVIDUALISED (another training principle) and which energy system is predominantly being used when doing a plyometric set.Now,dig a little deeper to investigate exactly how the muscles (which ones) are being recruited in a plyometric exercise.
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ReplyDeleteIn this training I had more understanding about plyometrics and using it properly with the exercises we had done. I learnt how to do a box jump correctly.
ReplyDeleteThe reason why you are supposed to rest after each set is because the muscles you have used will be exhausted and you are supposed to let the ATP-CP system restore which will help you train longer.
After each plyometric exercise which is muscles applying maximum force in a short interval of time, we had also done some calisthenic exercises to also work on the core and the upper body and because we were doing both of these I had a more understanding of plyometrics and calisthenics.
You have captured (and understood) much of the muscle response involved in plyometric exercises Diva. Do you understand what 'eccentric contraction followed immediately by concentric contraction' means?
ReplyDeleteOn Monday 2nd September I chose to do Lower body power weight training as well as Some core workouts such as russian twists, planks and straight leg lifts.
ReplyDeleteI walked into the aerobics room a bit nervous because of being made fun of for having the ability to lift a high amount of weights and being Female, but Whaea Ruth explained that having the ability to lift high weights and being Female is a gift so that gave me more motivation, confidence and drive. I’m aiming towards improving on my muscular endurance as well as muscular strength and also losing a bit of weight. On Monday when I went to do my workout I was in a very good frame of mind. When I was doing my lunges I did them with 8kg dumbbells but then found that was too easy and went up to 10kg and applied overload. I also applied overload when I did the Bent over rows/back extension combos by lifting 40kg instead of 30kg. When I did my straight leg lifts, planks and Russian twists I could feel my core beginning to burn. When it came to doing my Russian twists I decided to again apply overload and go up to 50 instead of 40 to try and challenge myself. Although I struggled I was able to get through it and it was a really good feeling. The next day I woke up with sore legs and a sore abdomen. My Quads, Obliques, Abdominals, Glutes and Hamstrings were sore the next day which made me aware that I did the exercise properly.
Rheba - I recommend you look back on your sport psychology articles beacause your particular issues are derived from this body of knowledge. I'm glad you have detailed the weights you are using to apply overload correctly. It will be much easier to note that there has been an increase in muscular strength by monitoring when you need to increase the weight.
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