Weight training, plyometrics and flexibility training

Overview

Weight training for maximum strength, muscular endurance and power, one-repetition maximum with a worked load, plyometrics and its drawbacks, active, passive, ballistic and PNF stretching, and mobility training.

What you need to know

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Questions from this subtopic

Each one with the model answer underneath.

1. 1

   How is weight training used to develop maximum strength?

   Model answer

   The performer lifts heavy loads, above about 80% of one-repetition maximum, for few repetitions. Long recoveries between sets allow full effort on each set.

2. 2

   How is weight training adapted to develop muscular endurance?

   Model answer

   The performer lifts light loads for many repetitions, often 15 or more per set. Recoveries between sets are short.

3. 3

   How is weight training adapted to develop power?

   Model answer

   The performer moves moderate to heavy loads as explosively as possible. Olympic lifts such as the power clean are commonly used.

4. 4

   What is one-repetition maximum?

   Model answer

   One-repetition maximum is the heaviest load a performer can lift once with correct technique. Training loads are set as a percentage of it.

5. 5

   A rugby player has a one-repetition maximum squat of 140 kg. What load should be used for a strength set at 85%?

   Model answer

   The load should be 119 kg. The working is 140 kg × 0.85 = 119 kg.

6. 6

   What is plyometric training?

   Model answer

   Plyometric training uses explosive jumping and bounding exercises such as depth jumps and hopping. Plyometric training develops power.

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