The resistance training program that will aid the athlete/participant to reach their goals/objectives and to build muscles, shore up the bones and increase the burning of calories. The resistance training programs will help the athlete improve their performance and have competitive edge even during the off-season (Dahab, et al., 2009). The training should target at least a 10-week workout program to help the athletes stay strong through simple exercises such as leg abduction, leg adduction, arm raises, straight leg raises, plank/side plank, arc squats, heel step downs and internal and external rotation to strengthen the core and can also improve their motor skills.
Resistance training may also refer to weightlifting and carrying loads for the purpose building and maintaining muscles of the athletes. To avoid muscle decline of the athlete, the resistance training requires them to carry a load, which is good for their metabolism, makes them strong, prevents them from any falling incidents, prevents injury, and lifts their mood to have a positive outlook. There are several ways to carry a load and does not even require a weight machine but simple tools such as dumbbells, exercise bands, and the athlete’s own body.
The National Strength and Conditioning Association has provided basic guidelines for the resistance training of athletes that requires training of at least thrice a week with a minimum of 24 hours rest during the training sessions (Housh, et al., 2012, p.258).
The best way to start the resistance training is by having a simple warm-up exercise effective by beginning with abdominal exercises including trunk curls, and to twist trunk curls to build the core muscles in the midsection area (Westcott, 2016). After the trunk curls, the athletes should do half-squats or squats using the chair for the purpose of building the hamstrings, quadriceps, and gluteal muscles connected to the hips and thighs (Westcott, 2016). Part of the warm up of the athlete is to allow him or her to do standing exercises composed of trunk bends and turns, neck stretches and shoulder rotations. For at least two minutes, the athlete should perform brisk walking which should start at a slow pace and will gradually progress as he or she reaches her desired training intensity.
The athlete should be instructed to carry light weights depending on the weight and height of the athlete as part of training the arms. Such exercise will engage the core and the back through arm raises. The athlete will hold the weight on the right hand as he or she uses the weights and do the same thing on the left hand for 20 times and do 4 sets.
The key to prevent lower back pains of the athlete is by concentrating on the core muscles since they wrap around the midsection of the body. One of the simple exercises is by placing the hands just above the hips and tighten the muscles under the palms by doing the plank. By doing planks, it allows the bracing of the muscles and getting them tight. Planking can be done by lying down on the stomach and brace the core muscles by raising the body up on the toes and elbows, while the athlete lowers the buttocks down until level with his or her shoulders. Holding the plank for 1 to 2 minutes will improve the core and this can be done alternatively, by holding it for 30 seconds and repeating it for 10 times.
The cool-down exercise can be done by continuing the training exercise for additional 5 minutes, while the pace is continuously slowing down. As the heart rate has goes back to at least 80 to 90 beats per minute, the athlete can perform a number of walking stretches and standing stretches, and to be finished-off with some stretches I sitting position (Westcott, 2016).
References:
Dahab, K. S., & McCambridge, T. M. (2009). Strength Training in Children and
Adolescents: Raising the Bar for Young Athletes? Sports Health, 1(3), 223–226.
Housh, Terry J. Housh, Dona J. Devries, Herbert A. (2012). Applied Exercise & Sport
Physiology with labs. Scotsdale, Arizona: Holcomb Hathaway, Publishers, Inc.
Westcott W. (2016). Developing A Warm-Up and Cool-Down Protocol. Ifpa.com. Web.
Retrieved on March 28, 2016, from
https://ifpa-fitness.com/product/developing-a-warm-up-and-cool-down-protocol/.
