Dr. Martin's notes

Tuesday November 29, 2016

The Variation principle refers to modification in the type, speed, sequence and duration. It combats boredom and works the total muscle. You can change body positions, change types of weights, change direction of pull, etc.

The Specificity principle relates to me type of sport for which the athlete is preparing.

For example: Arm and rotator cuff for Baseball, Volleyball, Swimming
Leg, foot and low back for sprinters, track and cross country
Neck flexibility for football linemen
Exercises that closely resemble the motion of the athletic performance will improve one's ability

Correct muscle preparation and exercise
A goal sheet should be prepared for every athlete, stating the starting point and the goal to be reached. This chart should be marked each time the athlete works out, and should be reviewed periodically. If the goal is flexibility, then stretching is of the primary concern for their workout. More reps with light weights are the preferred method.

If the goal is increased endurance, you would increase repetition, sometimes to the point of fatigue.
If the goal is to strengthen the muscle, the maximum amount of weight tolerable with less reps is the plan.

As the athlete becomes stronger, they notice less resistance. This is the point it is appropriate to increase the amount of weight. Increase in sets and reps can also be accomplished.

The proper amount of weight is essential. Small muscle groups (and females) are increased by 2 1/2 pound increments, while large muscle groups (and males) are increased by 5 pound increments.

Weights should be performed AFTER practice sessions or on an off day. Weight training following practice causes injury if perfomed three hours or less after a practice.