Screening Plan (see periodisation)
The functional movement screen carried out four times within the programme allows an assessment of mobility and stability (Minick et al., 2010):
- Deep Squat
- Hurdle Step
- In-line Lunge
- Shoulder Mobility
- Active Straight Leg Raise
- Trunk Stability
- Rotary Stability
Evaluation Plan (see periodisation)
- Estimated 1 repetition maximum (RM) testing for core exercises and multiple RM testing for assistance exercises
- Five RM testing exercises selected are back squat, shoulder press, lunge, lat pull down and calf raise (Baechle & Earle, 2008).
- Other relevant tests selected are knee to wall for functional ankle range (Hoch, Staton & McKeon, 2011), sit and reach for hamstring range of motion (Ayala, Sainz de Baranda, De Ste Croix & Santonja, 2012), shoulder mobility required for swimming (Borsa, Laudner & Sauers, 2008), Thomas test for hip flexors and lateral structures necessary for running and Trendelenburg test to assess progression of strength in gluteus medius (Margo, Drezner & Motzkin, 2003).
Monitoring Plan (see periodisation)
- Monitoring all three discipline mechanics and movement patterns throughout whole training programme.
Progress Report
Aerobic training is expected to increase
myoglobin content by up to 80% which increases the capacity for oxidative
metabolism (McArdle, Katch & Katch, 2010). In conjunction, mitochondria
numbers can increase enhancing the ability to produce adenosine triphosphate
(ATP). Through initial base training, capillary density per muscle fibre and
for a given cross sectional area may have increased (Kubukeli, Noakes & Dennis,
2002). This improves blood perfusion and enhances gas, nutrients, waste and
heat exchange efficiency for working muscles. Combined, these adaptations cause
a rightward shift in the ‘velocity-time curve’ demonstrating the ability to perform
for longer, or at a higher intensity, resulting in the achievement of the
primary resistance goal of improved muscular endurance (Jones & Carter,
2000). The body may exhibit slower use, enhanced repletion and a greater
storage potential of its glycogen fuel, and an increased use of free fatty
acids (Hawley, 2002). This aids the participant’s subgoal of reducing body fat
to enhance muscular endurance and strength.
An increased number and size of myofibrils per muscle fibre, increased amounts of contractile proteins and increased amounts of connective, tendinous and ligamentous tissues can occur through strength training (Folland & Williams, 2007). Additionally, an increase in central nervous system activation and a greater recruitment and synchronisation of motor units can be achieved. Combined with an increase in quantity and activity of key enzymes that control the anaerobic phase of glucose breakdown, the development of upper, lower and core musculature strength can been accomplished.
