Course contents
STRENGTH TRAINING · Olympic exercises - Weightlifting: clean and jerk- the snatch-dead lift · Pushing exercises: bench press-incline-slow-parallel-pushups. · Traction exercises: pull ups, lat machine, rows, pulley · Leg exercises: squats, ½ squats, ¼ squats, presses, leg extension on sagittal plane , leg curl, calf · Abdominal exercises: crunch- reveres crunch- sit up-twisted crunch-core stability exercises.
· Proprioception exercises: upper and lower limbs · Plyometrics: lower and upper limbs · Main exercises of functional training, Kettlebells, Bosu, Fitball, waterpipe ... · Difference between the various types of overload: handlebars- machines-free weights-functional elastic tools. · Overloading: Example to calculation of maximal using Bryzcky test. · Overloading: pyramidal method, pre-and post-fatigue, superset, stripping, forced, superslow, static, dynamic, Bulgarian, pure concentric, over eccentric, power Training ° Table of Harre · Curve Hill · Go up, towing, parachute, jackets · Example Session of strength for various sports RESISTANCE TRAINING The importance of aerobic characteristics in different team sports - methodology Shuttle training Means of identifying the anaerobic threshold, test of Conconi °% HRmax,% HR reserve, VAM, VO2max, · Training examples, aerobic workout Fc VAM · Training examples, circuit training · Examples Fc repeated aerobic power training and VAM, VAM intermittent · Training examples, lactic acid capacity and VAM Fc repeated, intermittent VAM · Training examples, lactic acid power workout and VAM, Rpe. SPEED TRAINING · Training examples of agility and frequency of movements. · Training examples of reaction · Examples of linear sprinting using different start methods · Examples of sprint with change of direction and / or sense FITNESS TRAINING - NEW TRENDS IN WORLD FITNESS
· The cross fit · Examples of toning workout schedule · Examples of hypertrophy workout schedule FUNCTIONAL TRAINING · Core set · Elastic bands · fitball · Bosu · Trampoline elastic
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