8Week Preseason Training Essay Research Paper Preseason

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8-Week Preseason Training Essay, Research Paper Preseason Training The purpose of this paper is to present an eight week training program to be used for preseason fitness. The program is necessary to provide a healthy way to achieve maximal output capabilities for the student athlete. The goals of this program are to get the athlete in better shape, provide a safe learning environment for the athlete, and to work on skill of the sport. The first and most important issue to discuss is safety. Whether in the weight room, or outside, the athletes must be properly trained in the safety issues. Along with proper training, the athletes must be supervised at all times, to ensure that all the rules are followed. Weight room safety is perhaps the most important issue to stress, and be

thorough with. In the weight room, many things are possible to go wrong, so the athlete must be supervised at all times. With proper supervision comes proper instruction. The athlete must be coached early as to the proper techniques of correct lifting. If the athlete is not coached properly at the start of their program, negative results may occur, and may even cause injury to the athlete. The sport that I will choose to train athletes for is wrestling. This is a sport that requires great endurance, both anaerobically, and aerobically. Much time will be spent on emphasizing the cardiovascular fitness as well as the muscular strength. Week One This week will be relatively easy as we are assuming that the group we are working with has been inactive. The workout starts with a

ten-minute warm-up followed by a good slow stretch, holding each stretch for 10-15 seconds. All major parts of the body should be stretched, because wrestling is a total body sport. From there we move on to skill. Just basic moves to begin with, such as stance, and movement. Into the weight room, The athlete should be instructed proper form in all lifts before any actual lifting is performed. This is a crucial time for good supervision, so any mistakes can be corrected early on, and the athlete can benefit from the lifting. With the weight program we want to increase both muscular strength as well as muscular endurance. This week we will begin all lifts with three sets of ten. The lifts that we will do the first day include most of the upper body. Being sport-specific for

wrestling is a little tough, since the whole body is used, but the muscle groups that we want to stress are the neck, back, and forearms. With that in mind, here are the lifts for days one and three of our weight room work out. Bench press, Flys, Curls, triceps extension, narrow grip bench, front and side shoulder raises, lat pull downs, shrugs, upright rows, back extensions, standing weight roll-up (forearms), and neck bridges. The lifts for days two and four are as follows: squats, deadlifts, leg extensions, leg curls, calf raises, and sit-ups. These should all be supervised carefully since it the first week of training, and all lifts should be performed with three sets of ten. As far as cardiovascular workouts go, start out easy, and run about 20-25 stairs, up and down

constituting as one. After that, a good cool down such as a 10-minute slow jog is a good idea, followed by another episode of slow, static stretching. Week Two After week one, your athletes should be pretty sore, and probably tired. That?s good, it means that they are getting a good workout. Explain to them that it will get better. This week, the practice will basically stay the same, with a few minor changes. The warm-up and stretching will remain constant, but now before the lifting, there will be more instruction as far as takedowns and holds go. Also the athletes need to start to wrestle, since the best way to train for a sport is to actually participate in it, so the athletes must find a partner of similar size and strength to wrestle with. Time should be set aside for this