University certificate
Scientific endorser
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The world's largest faculty of sports science”
Why study at TECH?
Develop yourself in the world of high level personal training and help your clients to push their physical conditions to the limit and achieve the maximum performance of their body"
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Elite and high-level sports require a greater physical effort on the part of the professionals who practice them than other athletes. Their physical conditions and performance are highly demanding, so personal trainers must have a high knowledge of the characteristics of each sport, in order to, through training, achieve the best possible performance and avoid injuries caused by overexertion.
For this this reason, TECH have designed this very complete Advanced master’s degree in Strength Training and High Performance in Sports , which has the participation of a team of specialized teachers with years of experience that will allow you to develop in this field with total guarantees of success. Specifically, this program is divided into two main blocks: on one hand, sports performance and, on the other hand, strength training and programming for sports performance. In this way, it is an innovative qualification that addresses in an up to date and in depth way the competences of sports performance.
This Advanced master’s degree is a compendium of knowledge that seeks, in the most organic way possible, to provide the professional with information on the most effective techniques and procedures in strength training and high performance sports. Therefore, it is a program with the latest technology of the moment, which will allow students to update their information in a comfortable and distance way. In this way, it will be possible to easily combine study time with the rest of the daily obligations.
We offer you high-level training so that you will be able to design the most appropriate routines for your users according to the type of sport they practice"
This Advanced master’s degree in Strength Training and High Performance in Sports contains the most complete and up-to-date program on the market. The most important features include:
- The latest technology in e-learning software
- Intensely visual teaching system, supported by graphic and schematic contents that are easy to assimilate and understand
- Practical cases presented by experts in active service
- State-of-the-art interactive video systems
- Teaching supported by remote education
- Continuous updating and retraining systems
- Autonomous learning: full compatibility with other occupations
- Practical exercises for self-evaluation and learning verification
- Support groups and educational synergies: questions to the expert, debate and knowledge forums
- Communication with the teacher and individual reflection work
- Content that is accessible from any, fixed or portable device with an Internet connection
- Complementary resource banks that are permanently available
A high educational level qualification, supported by advanced technological development and the teaching experience of the best professionals”
Our teaching staff is made up of working professionals. In this way, we ensure that we provide you with the training update we are aiming for. A multidisciplinary team of doctors prepared and experienced in different environments, who will develop the theoretical knowledge in an efficient way, but above all, they will bring their practical knowledge from their own experience to the course.
This command of the subject is complemented by the effectiveness of the methodological design of this Advanced Master's Degree. Developed by a multidisciplinary team of e-learning experts, it integrates the latest advances in educational technology. In this way, you will be able to study with a range of easy-to-use and versatile multimedia tools that will give you the necessary skills you need for your specialization.
The design of this program is based on Problem-Based Learning, an approach that conceives learning as a highly practical process. To achieve this remotely, we will use telepractice learning. With the help of an innovative interactive video system, and learning from an expert, you will be able to acquire the knowledge as if you were actually dealing with the scenario you are learning about. A concept that will allow you to integrate and fix learning in a more realistic and permanent way.
A program created for professionals who aspire to excellence, and that will enable you to easily and effectively acquire new skills and strategies"
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We have the best methodology, the most updated syllabus and a multitude of practical cases that will help you to prepare for success"
Syllabus
The contents of this program have been developed by different professors with a clear purpose: to ensure that our students acquire each and every one of the skills necessary to become true experts in this subject. The content of this Advanced master’s degree will allow you to learn all aspects of the different disciplines involved in this field. A comprehensive and well-structured program that will lead the professional to the highest standards of quality and success.
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We offer you the most advanced knowledge of the moment in this field so that you can acquire a higher level of education that will allow you to compete with the best"
Module 1. Exercise Physiology and Physical Activity
1.1. Thermodynamics and Bioenergetics
1.1.1. Definition
1.1.2. General concepts
1.1.2.1. Organic Chemistry
1.1.2.2. Functional Groups
1.1.2.3. Enzymes
1.1.2.4. Coenzymes
1.1.2.5. Acids and Bases
1.1.2.6. pH
1.2. Energy Systems
1.2.1. General concepts
1.2.1.1. Capacity and Power
1.2.1.2. Cytoplasmic Vs. Mitochondrial
1.2.2. Phosphagen Metabolism
1.2.2.1. ATP - PC
1.2.2.2. Pentose Pathway
1.2.2.3. Nucleotide Metabolism
1.2.3. Carbohydrate Metabolism
1.2.3.1. Glycolysis
1.2.3.2. Glycogenogenesis
1.2.3.3. Glycogenolysis
1.2.3.4. Gluconeogenesis
1.2.4. Lipid Metabolism
1.2.4.1. Bioactive Lipids
1.2.4.2. Lipolysis
1.2.4.3. Beta-oxidation
1.2.4.4. De Novo Lipogenesis
1.2.5. Oxidative Phosphorylation
1.2.5.1. Oxidative Decarboxylation of Pyruvate
1.2.5.2. Krebs Cycle
1.2.5.3. Electron Transport Chain
1.2.5.4. ROS
1.2.5.5. Mitochondial Crosstalk
1.3. Signaling Pathways
1.3.1. Second Messengers
1.3.2. Steroid Hormones
1.3.3. AMPK
1.3.4. NAD+
1.3.5. PGC1
1.4. Skeletal Muscle
1.4.1. Structure and Function
1.4.2. Fibers
1.4.3. Innervation
1.4.4. Muscle Cytoarchitecture
1.4.5. Protein Synthesis and Breakdown
1.4.6. mTOR
1.5. Neuromuscular Adaptations
1.5.1. Motor Unit Recruitment
1.5.2. Synchronization
1.5.3. Neural Drive
1.5.4. Golgi Tendon Organ and Neuromuscular Spindle
1.6. Structural Adaptations
1.6.1. Hypertrophy
1.6.2. Signal Mechanotransduction
1.6.3. Metabolic Stress
1.6.4. Muscle Damage and Inflammation
1.6.5. Changes in Muscular Architecture
1.7. Fatigue
1.7.1. Central Fatigue
1.7.2. Peripheral Fatigue
1.7.3. HRV
1.7.4. Bioenergetic Model
1.7.5. Cardiovascular Model
1.7.6. Thermoregulator Model
1.7.7. Psychological Model
1.7.8. Governor Central Model
1.8. Maximum Oxygen Consumption
1.8.1. Definition
1.8.2. Assessment
1.8.3. VO2 Kinetics
1.8.4. VAM
1.8.5. Running Economics
1.9. Thresholds
1.9.1. Lactate and Ventilatory Threshold
1.9.2. MLSS
1.9.3. Critical Power
1.9.4. HIIT and LIT
1.9.5. Anaerobic Speed Reserve
1.10. Extreme Physiological Conditions
1.10.1. Height
1.10.2. Temperature
1.10.3. Diving
Module 2. Statistics Applied to Performance and Research
2.1. Notions of Probability
2.1.1. Simple Probability
2.1.2. Conditional Probability
2.1.3. Bayes' Theorem
2.2. Probability Distributions
2.2.1. Binomial Distribution
2.2.2. Poisson distribution
2.2.3. Normal Distribution
2.3. Statistical Inference
2.3.1. Population Parameters
2.3.2. Estimation of Population Parameters
2.3.3. Sampling Distributions Associated with the Normal Distribution
2.3.4. Distribution of the Sample Mean
2.3.5. Point Estimators
2.3.6. Properties of Estimators
2.3.7. Estimator Comparison Criteria
2.3.8. Estimators by Confidence Regions
2.3.9. Method of Obtaining Confidence Intervals
2.3.10. Confidence Intervals Associated With Normal Distribution
2.3.11. Central Limit Theorem
2.4. Hypothesis Test
2.4.1. P-Value
2.4.2. Statistical Power
2.5. Exploratory Analysis and Descriptive Statistics
2.5.1. Graphs and Tables
2.5.2. Chi-Square Test
2.5.3. Relative Risk
2.5.4. Odds Ratio
2.6. The T-Test
2.6.1. One-Sample T-Test
2.6.2. T-Test for Two Independent Samples
2.6.3. T-Test for Paired Samples
2.7. Correlation Analysis
2.8. Simple Linear Regression Analysis
2.8.1. The Regression Line and its Coefficients
2.8.2. Residuals
2.8.3. Regression Assessment Using Residuals
2.8.4. Coefficient of Determination
2.9. Variance and Analysis of Variance (ANOVA)
2.9.1. One-Way ANOVA
2.9.2. Two-Way ANOVA
2.9.3. ANOVA for Repeated Measures
2.9.4. Factorial ANOVA
Module 3. Strength Training from Theory to Practice
3.1. Strength: Conceptualization
3.1.1. Strength Defined from a Mechanical Point of View
3.1.2. Strength Defined from a Physiology Point of View
3.1.3. Define the Concept of Applied Strength
3.1.4. Time-Strength Curve
3.1.4.1. Interpretation
3.1.5. Define the Concept of Maximum Strength
3.1.6. Define the Concept of RFD
3.1.7. Define the Concept of Useful Strength
3.1.8. Strength-Speed-Power Curves
3.1.8.1. Interpretation
3.1.9. Define the Concept of Strength Deficit
3.2. Training Load
3.2.1. Define the Concept of Strength Training Load
3.2.2. Define the Concept of Load
3.2.3. Load Concept: Volume
3.2.3.1. Definition and Applicability in Practice
3.2.4. Load Concept: Intensity
3.2.4.1. Definition and Applicability in Practice
3.2.5. Load Concept: Density
3.2.5.1. Definition and Applicability in Practice
3.2.6. Define the Concept of Effort Character
3.2.6.1. Definition and Applicability in Practice
3.3. Strength Training in the Prevention and Rehabilitation of Injuries
3.3.1. Conceptual and Operational Framework in Injury Prevention and Rehabilitation
3.3.1.1. Terminology
3.3.1.2. Concepts
3.3.2. Strength Training and Injury Prevention and Rehabilitation Under Scientific Evidence
3.3.3. Methodological Process of Strength Training in Injury Prevention and Functional Recovery
3.3.3.1. Defining the Method
3.3.3.2. Applying the Method in Practice
3.3.4. Role of Core Stability (CORE) in Injury Prevention
3.3.4.1. Definition of CORE
3.3.4.2. CORE Training
3.4. Plyometric Method
3.4.1. Physiological Mechanisms
3.4.1.1. Specific General Information
3.4.2. Muscle Actions in Plyometric Exercises
3.4.3. The Stretch-Shortening Cycle (CEA)
3.4.3.1. Use of Energy or Elastic Capacity
3.4.3.2. Reflex Involvement Series and Parallel Elastic Energy Accumulation
3.4.4. CEA Classification Scheme
3.4.4.1. Short CEA
3.4.4.2. Long CEA
3.4.5. Properties of the Muscle and Tendon
3.4.6. Central Nervous System
3.4.6.1. Recruitment
3.4.6.2. Frequency (F)
3.4.6.3. Synchronization
3.4.7. Practical Considerations
3.5. Power Training
3.5.1. Definition of Power
3.5.1.1. Conceptual Aspects of Power
3.5.1.2. The Importance of Power in a Context of Sport Performance
3.5.1.3. Clarification of Power Terminology
3.5.2. Factors Contributing to Peak Power Development
3.5.3. Structural Aspects Conditioning Power Production
3.5.3.1. Muscle Hypertrophy
3.5.3.2. Muscle Structure
3.5.3.3. Ratio of Fast and Slow Fibers in a Cross Section
3.5.3.4. Muscle Length and its Effect on Muscle Contraction
3.5.3.5. Quantity and Characteristics of Elastic Components
3.5.4. Neural Aspects Conditioning Power Production
3.5.4.1. Action Potential
3.5.4.2. Speed of Motor Unit Recruitment
3.5.4.3. Muscle Coordination
3.5.4.4. Intermuscular Coordination
3.5.4.5. Prior Muscle Status (PAP)
3.5.4.6. Neuromuscular Reflex Mechanisms and Their Incidence
3.5.5. Theoretical Aspects for Understanding the Force-Time Curve
3.5.5.1. Strength Impulse
3.5.5.2. Phases of the Force-Time Curve
3.5.5.3. Acceleration Phases of the Force-Time Curve
3.5.5.4. Maximum Acceleration Area of the Force-Time Curve
3.5.5.5. Slowing Phase of the Force-Time Curve
3.5.6. Theoretical Aspects for Understanding Power Curves
3.5.6.1. Power-Time Curve
3.5.6.2. Power-Displacement Curve
3.5.6.3. Optimal Workload for Maximum Power Development
3.5.7. Practical Considerations
3.6. Vector Strength Training
3.6.1. Definition of Force Vector
3.6.1.1. Axial Vector
3.6.1.2. Horizontal Vector
3.6.1.3. Rotational Vector
3.6.2. Benefits of Using this Terminology
3.6.3. Definition of Basic Vectors in Training
3.6.3.1. Analysis of the Main Sporting Actions
3.6.3.2. Analysis of the Main Overload Exercises
3.6.3.3. Analysis of the Main Training Exercises
3.6.4. Practical Considerations
3.7. Main Methods for Strength Training
3.7.1. Own Body Weight
3.7.2. Free Exercises
3.7.3. PAP
3.7.3.1. Definition
3.7.3.2. Application of PAP Prior to Energy-Related Sports Disciplines
3.7.4. Exercises with Machines
3.7.5. Complex Training
3.7.6. Exercises and Their Transfer
3.7.7. Contrasts
3.7.8. Cluster Training
3.7.9. Practical Considerations
3.8. VBT
3.8.1. Conceptualization of the Application of VBT
3.8.1.1. Degree of Stability of Execution Speed with Each Percentage of 1MR
3.8.2. Difference Between Scheduled Load and Actual Load
3.8.2.1. Definition of the Concept
3.8.2.2. Variables Involved in the Difference Between Programmed Load and Actual Training Load
3.8.3. VBT as a Solution to the Problem of Using 1MR and nMR to Program Loads
3.8.4. VBT and Degree of Fatigue
3.8.4.1. Connection to Lactate
3.8.4.2. Connection to Ammonium
3.8.5. VBT in Relation to the Loss of Speed and Percentage of Repetitions Performed
3.8.5.1. Define the Different Degrees of Effort in the Same Series
3.8.5.2. Different Adaptations According to the Degree of Speed Loss in the Series
3.8.6. Methodological Proposals According to Different Authors
3.8.7. Practical Considerations
3.9. Strength in Connection to Hypertrophy
3.9.1. Hypertrophy-Inducing Mechanism: Mechanical Stress
3.9.2. Hypertrophy-Inducing Mechanism: Metabolic Stress
3.9.3. Hypertrophy-Inducing Mechanism: Muscle Damage
3.9.4. Hypertrophy Programming Variables
3.9.4.1. Frequency (F)
3.9.4.2. Volume
3.9.4.3. Intensity
3.9.4.4. Cadence
3.9.4.5. Series and Repetitions
3.9.4.6. Density
3.9.4.7. Order in the Execution of Exercises
3.9.5. Training Variables and Their Different Structural Effects
3.9.5.1. Effect on Different Types of Fiber
3.9.5.2. Effects on the Tendon
3.9.5.3. Bundle Length
3.9.5.4. Peneation Angle
3.9.6. Practical Considerations
3.10. Eccentric Strength Training
3.10.1. Conceptual framework
3.10.1.1. Definition of Eccentric Training
3.10.1.2. Different Types of Eccentric Training
3.10.2. Eccentric Training and Performance
3.10.3. Eccentric Training in the Prevention and Rehabilitation of Injuries
3.10.4. Technology Applied to Eccentric Training
3.10.4.1. Conical Pulleys
3.10.4.2. Isoinertial Devices
3.10.5. Practical Considerations
Module 4. Speed Training from Theory to Practice
4.1. Speed
4.1.1. Definition
4.1.2. General concepts
4.1.2.1. Manifestations of Speed
4.1.2.2. Factors that Determine Performance
4.1.2.3. Difference Between Speed and Quickness
4.1.2.4. Segmental Speed
4.1.2.5. Angular Speed
4.1.2.6. Reaction Time
4.2. Dynamics and Mechanics of Linear Sprint (100m Model)
4.2.1. Kinematic Analysis of the Take-off
4.2.2. Dynamics and Strength Application During Take-off
4.2.3. Kinematic Analysis of the Acceleration Phase
4.2.4. Dynamics and Strength Application During Acceleration
4.2.5. Kinematic Analysis of Running at Maximum Speed
4.2.6. Dynamics and Strength Application During Maximum Speed
4.3. Phases of Sprinting (Technique Analysis)
4.3.1. Technical Description of the Take-off
4.3.2. Technical Description of the Race During the Acceleration Phase
4.3.2.1. Technical Model of the Kinogram for the Acceleration Phase
4.3.3. Technical Description of the Race During the Maximum Speed Phase
4.3.3.1. Technical Kinogram Model (ALTIS) for Technique Analysis
4.3.4. Speed and Endurance
4.4. Speed Bioenergetics
4.4.1. Bioenergetics of Single Sprints
4.4.1.1. Myoenergetics of Single Sprints
4.4.1.2. ATP-PC System
4.4.1.3. Glycolytic System
4.4.1.4. Adenylate Kinase Reaction
4.4.2. Bioenergetics of Repeated Sprints
4.4.2.1. Energy Comparison Between Single and Repeated Sprints
4.4.2.2. Behavior of Energy Production Systems During Repeated Sprints
4.4.2.3. Recovery of PC
4.4.2.4. Connection Between Aerobic Power and Recovery Processes of CP
4.4.2.5. Determinants of Performance in Repeated Sprints
4.5. Analysis of Acceleration Technique and Maximum Speed in Team Sports
4.5.1. Description of the Technique in Team Sports
4.5.2. Comparison of Sprinting Technique in Team Sports vs.. Athletic Events
4.5.3. Timing and Motion Analysis of Speed Events in Team Sports
4.6. Methodological Approach to Teaching the Technique
4.6.1. Technical Teaching of the Different Phases of the Race
4.6.2. Common Errors and Ways to Correct Them
4.7. Means and Methods for Speed Development
4.7.1. Means and Methods for Acceleration Phase Training
4.7.1.1. Connection of Force to Acceleration
4.7.1.2. Sled
4.7.1.3. Slopes
4.7.1.4. Jumpability
4.7.1.4.1. Building the Vertical Jump
4.7.1.4.2. Building the Horizontal Jump
4.7.1.5. Training the ATP-PC System
4.7.2. Means and Methods for Training Top Speed
4.7.2.1. Plyometry
4.7.2.2. Overspeed
4.7.2.3. Interval-Intensive Methods
4.7.3. Means and Methods for Developing Speed and Endurance
4.7.3.1. Interval-Intensive Methods
4.7.3.2. Repetition Method
4.8. Agility and Change of Direction
4.8.1. Definition of Agility
4.8.2. Definition of Change of Direction
4.8.3. Determinants of Agility and COD
4.8.4. Change of Direction Technique
4.8.4.1. Shuffle
4.8.4.2. Crossover
4.8.4.3. Agility and COD Training Drills
4.9. Assessment and Control of Speed Training
4.9.1. Strength-Speed Profile
4.9.2. Test With Photocells and Variants With Other Control Devices
4.9.3. RSA
4.10. Programming Speed Training
Module 5. Endurance Training from Theory to Practice
5.1. General concepts
5.1.1. General Definitions
5.1.1.1. Education
5.1.1.2. Trainability
5.1.1.3. Sports Physical Preparation
5.1.2. Objectives of Endurance Training
5.1.3. General Principles of Training
5.1.3.1. Principles of Load
5.1.3.2. Principles of Organization
5.1.3.3. Principles of Specialization
5.2. Physiology of Aerobic Training
5.2.1. Physiological Response to Aerobic Endurance Training
5.2.1.1. Responses to Continuous Stress
5.2.1.2. Responses to Intervallic Stress
5.2.1.3. Responses to Intermittent Stress
5.2.1.4. Responses to Stress in Small-Space Games
5.2.2. Factors Related to Aerobic Endurance Performance
5.2.2.1. Aerobic Power
5.2.2.2. Anaerobic Threshold
5.2.2.3. Maximum Aerobic Speed
5.2.2.4. Economy of Effort
5.2.2.5. Use of Substrates
5.2.2.6. Characteristics of Muscle Fibers
5.2.3. Physiological Adaptations to Aerobic Endurance
5.2.3.1. Adaptations to Continuous Stress
5.2.3.2. Adaptations to Intervallic Stress
5.2.3.3. Adaptations to Intermittent Stress
5.2.3.4. Adaptations to Stress in Small-Space Games
5.3. Situational Sports and Their Relation to Aerobic Endurance
5.3.1. Group I Situational Sport Demands: Soccer, Rugby and Hockey
5.3.2. Group II Situational Sport Demands: Basketball, Handball, Futsal
5.3.3. Group III Situational Sport Demands: Tennis and Volleyball
5.4. Monitoring and Assessment of Aerobic Endurance
5.4.1. Direct Treadmill Evaluation vs. In the Field
5.4.1.1. VO2max Treadmill vs. In the Field
5.4.1.2. VAM Treadmill vs. In the Field
5.4.1.3. AIH vs. VFA
5.4.1.4. Time Limit (VAM)
5.4.2. Continuous Indirect Tests
5.4.2.1. Time Limit (VFA)
5.4.2.2. 1,000m Test
5.4.2.3. 5-Minute Test
5.4.3. Incremental and Maximum Indirect Tests
5.4.3.1. UMTT, UMTT-Brue, VAMEVAL and T-Bordeaux
5.4.3.2. UNCa Test; Hexagon, Track, Hare
5.4.4. Indirect Back-and-Forth and Intermittent Tests
5.4.4.1. 20m Shuttle Run Test (Course Navette)
5.4.4.2. YoYo Test
5.4.4.3. Intermittent Tests; 30-15 IFT, Carminatti, 45-15. Test
5.4.6. Specific Tests With Ball
5.4.6.1. Hoff Test
5.4.7. Proposal Based on the VFA
5.4.7.1. VFA Contact Points for Soccer, Rugby and Hockey
5.4.7.2. VFA Contact Points for Basketball, Futsal and Handball
5.5. Planning Aerobic Exercise
5.5.1. Exercise Model
5.5.2. Training Frequency
5.5.3. Duration of the Exercise
5.5.4. Training Intensity
5.5.5. Density
5.6. Methods to Develop Aerobic Endurance
5.6.1. Continuous Training
5.6.2. Interval Training
5.6.3. Intermittent Training
5.6.4. SSG Training (Small-Space Games)
5.6.5. Mixed Training (Circuits)
5.7. Program Design
5.7.1. Preseason Period
5.7.2. Competitive Period
5.7.3. Postseason Period
5.8. Special Aspects Related to Training
5.8.1. Concurrent Training
5.8.2. Strategies to Design Concurrent Training
5.8.3. Adaptations Generated by Concurrent Training
5.8.4. Differences Between Genders
5.8.5. De-Training
5.9. Aerobic Training in Children and Youth
5.9.1. General concepts
5.9.1.1. Growth, Development and Maturation
5.9.2. Evaluation of VO2máx and VAM
5.9.2.1. Indirect Measurement
5.9.2.2. Indirect Field Measurement
5.9.3. Physiological Adaptations in Children and Youth
5.9.3.1. VO2máx and VAM Adaptations
5.9.4. Design of Aerobic Training
5.9.4.1. Intermittent Method
5.9.4.2. Adherence and Motivation
5.9.4.3. Games in Small Spaces
Module 6. Mobility Training from Theory to Practice
6.1. Neuromuscular System
6.1.1. Neurophysiological Principles: Inhibition and Excitability
6.1.1.1. Adaptations of the Nervous System
6.1.1.2. Strategies to Modify Corticospinal Excitability
6.1.1.3. Keys to Neuromuscular Activation
6.1.2. Somatosensory Information Systems
6.1.2.1. Information Subsystems
6.1.2.2. Types of Reflexes
6.1.2.2.1. Monosynaptic Reflexes
6.1.2.2.2. Polysynaptic Reflexes
6.1.2.2.3. Muscle-Tendinous-Articular Reflexes
6.1.2.3. Responses to Dynamic and Static Stretches
6.2. Motor Control and Movement
6.2.1. Stabilizing and Mobilising Systems
6.2.1.1. Local System: Stabilizer System
6.2.1.2. Global System: Mobilizing System
6.2.1.3. Respiratory Pattern
6.2.2. Movement Pattern
6.2.2.1. Coactivation
6.2.2.2. Joint by Joint Theory
6.2.2.3. Primary Motion Complexes
6.3. Understanding Mobility
6.3.1. Key Concepts and Beliefs in Mobility
6.3.1.1. Manifestations of Mobility in Sport
6.3.1.2. Neurophysiological and Biomechanical Factors Influencing Mobility Development
6.3.1.3. Impact of Mobility on Strength Development
6.3.2. Objectives of Training Mobility in Sport
6.3.2.1. Mobility in the Training Session
6.3.2.2. Benefits of Mobility Training
6.3.3. Mobility and Stability by Structures
6.3.3.1. Foot-Ankle Complex
6.3.3.2. Knee-Hip Complex
6.3.3.3. Spine-Shoulder Complex
6.4. Training Mobility
6.4.1. Fundamental Block:
6.4.1.1. Strategies and Tools to Optimize Mobility
6.4.1.2. Specific Pre-Exercise Scheme
6.4.1.3. Specific Post-Exercise Scheme
6.4.2. Mobility and Stability in Basic Movements
6.4.2.1. Squat & Deadlift
6.4.2.3. Acceleration & Multidirection
6.5. Methods of Recovery
6.5.1. Proposal for Effectiveness Based on Scientific Evidence
6.6. Methods for Training Mobility
6.6.1. Tissue-Centered Methods: Passive Tension and Active Tension Stretching
6.6.2. Methods Focused on Arthro-Coinematics: Isolated Stretching and Integrated Stretching
6.6.3. Eccentric Training
6.7. Mobility Training Programming
6.7.1. Effects of Stretching in the Short and Long Term
6.7.2. Optimal Timing for Applying Stretching
6.8. Athlete Assessment and Analysis
6.8.1. Functional and Neuromuscular Assessment
6.8.1.1. Key Concepts in Assessment
6.8.1.2. Evaluation Process
6.8.1.2.1. Analyze the Movement Pattern
6.8.1.2.2. Identify the Test
6.8.1.2.3. Detect the Weak Links
6.8.2. Athlete Assessment Methodology
6.8.2.1. Types of Tests
6.8.2.1.1. Analytical Assessment Test
6.8.2.1.2. General Assessment Test
6.8.2.1.3. Specific-Dynamic Assessment Test
6.8.2.2. Assessment by Structures
6.8.2.2.1. Foot-Ankle Complex
6.8.2.2.2. Knee-Hip Complex
6.8.2.2.3. Spine-Shoulder Complex
6.9. Mobility in Injured Athletes
6.9.1. Pathophysiology of Injury: Effects on Mobility
6.9.1.1. Muscle Structure
6.9.1.2. Tendon Structure
6.9.1.3. Ligament Structure
6.9.2. Mobility and Preventiion of Injuries: Practical Case
6.9.2.1. Ruptured Ischialis in the Runner
Module 7. Sports Performance Assessment
7.1. Assessment
7.1.1. Definitions: Test, Assessment, Measurement
7.1.2. Validity, Reliability
7.1.3. Purposes of the Evaluation
7.2. Types of Tests
7.2.1. Laboratory Test
7.2.1.1. Strengths and Limitations of Laboratory Tests
7.2.2. Field Tests
7.2.2.1. Strengths and Limitations of Field Tests
7.2.3. Direct Tests
7.2.3.1. Applications and Transfer to Training
7.2.4. Indirect Tests
7.2.4.1. Practical Considerations and Transfer to Training
7.3. Assessment of Body Composition
7.3.1. Bioimpedance
7.3.1.1. Considerations in its Application to Field
7.3.1.2. Limitations on the Validity of Its Data
7.3.2. Anthropometry
7.3.2.2. Tools for its Implementation
7.3.2.3. Models of Analysis for Body Composition
7.3.3. Body Mass Index (IMC)
7.3.3.1. Restrictions on the Data Obtained for the Interpretation of Body Composition
7.4. Assessing Aerobic Fitness
7.4.1. Vo2max Test on the Treadmill
7.4.1.1. Astrand Test
7.4.1.2. Balke Test
7.4.1.3. ACSM Test
7.4.1.4. Bruce Test
7.4.1.5. Foster Test
7.4.1.6. Pollack Test
7.4.2. Cycloergometer VO2máx Test
7.4.2.1. Astrand-Ryhming
7.4.2.1. Fox Test
7.4.3. Cycloergometer Power Test
7.4.3.1. Wingate Test
7.4.4. Vo2max Test in he Field
7.4.4.1. Leger Test
7.4.4.2. Montreal University Test
7.4.4.3. Mile Test
7.4.4.4. 12-Minute Test
7.4.4.5. 2.4Km Test
7.4.5. Field Test to Establish Training Areas
7.4.5.1. 30-15 IFT Test
7.4.6. UNca Test
7.4.7. Yo-Yo Test
7.4.7.1. Yo-Yo Endurance YYET Level 1 and 2
7.4.7.2. Yo-Yo Intermittent Endurance YYEIT Level 1 and 2
7.4.7.3. Yo-Yo Intermittent Recovery YYIRT Level 1 and 2
7.5. Neuromuscular Fitness Evaluation
7.5.1. Submaximal Repetition Test
7.5.1.1. Practical Applications for its Assessment
7.5.1.2. Validated Estimation Formulas for the Different Training Exercises
7.5.2. 1MR or MR Test
7.5.2.1. Protocol for its Performance
7.5.2.2. Limitations of 1MR or MR Assessment
7.5.3. Horizontal Jump Test
7.5.3.1. Assessment Protocols
7.5.4. Speed Test (5m,10m,15m, Etc.)
7.5.4.1. Considerations on the Data Obtained in Time/Distance Assessments
7.5.5. Maximum/Submaximum Incremental Progressive Tests
7.5.5.1. Validated Protocols
7.5.5.2. Practical Applications
7.5.6. Vertical Jump Test
7.5.6.1. SJ Jump
7.5.6.2. CMJ Jump
7.5.6.3. ABK Jump
7.5.6.4. DJ Test
7.5.6.5. Continuous Jump Test
7.5.7. Strength/Speed Vertical/Horizontal Profiles
7.5.7.1. Morin and Samozino Assessment Protocols
7.5.7.2. Practical Applications from a Strength/Speed Profile
7.5.8. Isometric Tests With Load Cell
7.5.8.1. Voluntary Isometric Maximal Strength Test (IMS)
7.5.8.2. Bilateral Deficit Isometry Test (%BLD)
7.5.8.3. Lateral Deficit (%LD)
7.5.8.4. Hamstring/Quadriceps Ratio Test
7.6. Assessment and Monitoring Tools
7.6.1. Cardiofrecuency Meters
7.6.1.1. Device Characteristics
7.6.1.2. Training Areas by Heart Rate
7.6.2. Lactate Analyzers
7.6.2.1. Device Types, Performance and Characteristics
7.6.2.2. Training Zones According to the Lactate Threshold Limit (LT)
7.6.3. Gas Analyzers
7.6.3.1. Laboratory vs Portable Laptops
7.6.4. GPS
7.6.4.1. GPS Types, Characteristics, Strengths and Limitations
7.6.4.2. Metrics Established to Interpret the External Load
7.6.5. Accelerometers
7.6.5.1. Types of Accelerometers and Characteristics
7.6.5.2. Practical Applications of Data Obtained From an Accelerometer
7.6.6. Position Transducers
7.6.6.1. Types of Transducers for Vertical and Horizontal Movements
7.6.6.2. Variables Measured and Estimated by of a Position Transducer
7.6.6.3. Data Obtained from a Position Transducer and its Applications to Training Programming
7.6.7. Strength Platforms
7.6.7.1. Types and Characteristics.of Strength Platforms
7.6.7.2. Variables Measured and Estimated by Means of a Strength Platform
7.6.7.3. Practical Approach to Training Programming
7.6.8. Load Cells
7.6.8.1. Cell Types, Characteristics and Performance
7.6.8.2. Uses and Applications for Sports Performance and Health
7.6.9. Photoelectric Cells
7.6.9.1. Characteristics and Limitations of the Devices
7.6.9.2. Practical Uses and Applicability
7.6.10. Movile Applications
7.6.10.1. Description of the Most Used Apps on the Market: My Jump, PowerLift, Runmatic, Nordic
7.7. Internal and External Load
7.7.1. Objective Means of Assessment
7.7.1.1. Speed of Execution
7.7.1.2. Average Mechanical Power
7.7.1.3. GPS Device Metrics
7.7.2. Subjective Means of Assessment
7.7.2.1. PSE
7.7.2.2. sPSE
7.7.2.3. Chronic/Acute Load Ratio
7.8. Fatigue
7.8.1. General Concepts of Fatigue and Recovery
7.8.2. Assessments
7.8.2.1. Laboratory Objectives: CK, Urea, Cortisol, Etc.
7.8.2.2. Field Objectives: CMJ, Isometric Tests, etc.
7.8.2.3. Subjective: Wellnes Scales, TQR, etc.
7.8.3. Recovery Strategies: Cold-Water Immersion, Nutritional Strategies, Self-Massage, Sleep
7.9. Considerations for Practical Applications
7.9.1. Vertical Jump Test Practical Applications
7.9.2. Maximum/Submaximum Incremental Progressive Test Practical Applications
7.9.3. Vertical Strength-Speed Profile. Practical Applications
Module 8. Planning Applied to High Performance in Sports
8.1. Basic Fundamentals
8.1.1. Adaptation Criteria
8.1.1.1. General Adaptation Syndrome
8.1.1.2. Current Performance Capability, Training Requirement
8.1.2. Fatigue, Performance and Conditioning as Tools
8.1.3. Dose-Response Concept and its Application
8.2. Basic Concepts and Applications
8.2.1. Concept and Application of the Plan
8.2.2. Concept and Application of Peridization
8.2.3. Concept and Application of Programming
8.2.4. Concept and Application of Load Control
8.3. Conceptual Development of Planning and its Different Models
8.3.1. First Historical Planning Records
8.3.2. First Proposals, Analyzing the Bases
8.3.3. Classic Models:
8.3.3.1. Traditional
8.3.3.2. Pendulum
8.3.3.3. High Loads
8.4. Models Focused on Individuality and/or Load Concentration
8.4.1. Blocks
8.4.2. Integrated Macrocycle
8.4.3. Integrated Model
8.4.4. ATR
8.4.5. Keeping in Shape
8.4.6. By Objectives
8.4.7. Structural Bells
8.4.8. Self-Regulation (APRE)
8.5. Models Focused on Specificity and/or Movement Capacity
8.5.1. Cognitive (or Structured Microcycle),
8.5.2. Tactical Periodization
8.5.3. Conditional Development by Movement Capacity
8.6. Criteria for Correct Programming and Periodization
8.6.1. Criteria for Programming and Periodization in Strength Training
8.6.2. Criteria for Programming and Periodization in Endurance Training
8.6.3. Criteria for Programming and Periodization in Speed Training
8.6.4. "Interference" Criteria in Scheduling and Periodization Concurrent Training
8.7. Planning Through Load Control With a GNSS Device (GPS)
8.7.1. Basis of Session Saving for Appropriate Control
8.7.1.1. Calculation of the Average Group Session for a Correct Load Analysis
8.7.1.2. Common Errors in Saving and Their Impact on Plannning
8.7.2. Relativization of the Load, a Function of Competence
8.7.3. Load Control by Volume or Density, Range and Limitations
8.8. Integrating Thematic Unit 1 (Practical Application)
8.8.1. Construction of a Real Model of Short-Term from Planning
8.8.1.1. Selecting and Applying the Periodization Model
8.8.1.2. Designing the Corresponding Planning
8.9. Integrating Thematic Unit 2 (Practical Application)
8.9.1. Producing a Pluriannual Plannification
8.9.2. Producing an Annual Plannification
Module 9. Biomechanics Applied to High Performance in Sports
9.1. Introduction to Biomechanics
9.1.1. Biomechanics: Concept, Introduction and Purpose
9.1.1.1. Its Connection to Functional Anatomy
9.1.2. Biomechanics and Performance
9.1.2.1. Its Application to Physical Education and Sport
9.1.2.2. Parts of Biomechanics, Generalities
9.1.2.3. Measuring Tools
9.1.3. Kinematics: Basic Concepts and Practical Applications
9.2. Movement in One Dimension
9.2.1. Speed
9.2.1.1. Concept of Speed
9.2.1.2. Average speed
9.2.1.3. Instant Speed
9.2.1.4. Constant Speed
9.2.1.5. Variable Speed
9.2.1.6. Equations and Units
9.2.1.7. Interpretation of Space-Time and Speed-Distance Graphs
9.2.1.8. Examples in Sport
9.2.2. Acceleration
9.2.2.1. Concept of Acceleration
9.2.2.2. Average Acceleration
9.2.2.3. Instant Acceleration
9.2.2.4. Constant Acceleration
9.2.2.5. Variable Acceleration
9.2.2.6. Connection With the Speed at Constant Acceleration
9.2.2.7. Equations and Units
9.2.2.8. Interpretation of Acceleration-Distance Graphs, Connection With Speed-Time Graphs
9.2.2.9. Examples in Sport
9.2.3. Free Fall
9.2.3.1. Acceleration of Gravity
9.2.3.2. Ideal Conditions
9.2.3.3. Variations of Gravity
9.2.3.4. Equations
9.2.4. Graphical Surroundings
9.2.4.1. Accelerations and Speeds in Free Fall
9.3. Movement in a Plane
9.3.1. Speed
9.3.1.1. Concept Through its Vectorial Components
9.3.1.2. Interpreting Graphs Examples in Sport
9.3.2. Acceleration
9.3.2.1. Concept Through its Vectorial Components
9.3.2.2. Interpreting Graphs
9.3.2.3. Examples in Sport
9.3.3. Projectile Movement
9.3.3.1. Fundamental Components
9.3.3.2. Initial Speed
9.3.3.3. Initial Angle
9.3.3.4. Ideal Conditions Initial Angle for Maximum Reach
9.3.3.5. Equations Interpreting Graphs
9.3.3.6. Examples Applied to Jumps and Throws
9.4. Kinematics of Rotations
9.4.1. Angular Speed
9.4.1.1. Angular Movement
9.4.1.2. Average Angular Speed
9.4.1.3. Instant Angular Speed
9.4.1.4. Equations and Units
9.4.1.5. Interpretation and Examples in Sport
9.4.2. Angular Acceleration
9.4.2.1. Average and Instant Angular Speed
9.4.2.2. Equations and Units
9.4.2.3. Interpretation and Examples in Sport Constant Angular Acceleration
9.5. Dynamics
9.5.1. First Law of Newton
9.5.1.1. Interpretation
9.5.1.2. Concept of Mass
9.5.1.3. Equations and Units
9.5.1.4. Examples in Sport
9.5.2. Second Law of Newton
9.5.2.1. Interpretation
9.5.2.2. Concept of Weight and Deference to Mass
9.5.2.3. Equations and Units Examples in Sport
9.5.3. Third Law of Newton
9.5.3.1. Interpretation
9.5.3.2. Equations
9.5.3.3. Centripetal and Centrifugal Force
9.5.3.4. Examples in Sport
9.5.4. Work, Power and Energy
9.5.4.1. Concept of Work
9.5.4.2. Equations, Units, Interpretation and Examples
9.5.5. Power
9.5.5.1. Equations, Units, Interpretation and Examples
9.5.6. Generalities on the Concept of Energy
9.5.6.1. Types of Energy, Units and Conversion
9.5.7. Kinetic Energy
9.5.7.1. Concept and Equations
9.5.8. Potential Elastic Energy
9.5.8.1. Concept and Equations
9.5.8.2. The Work and Energy Theorem
9.5.8.3. Interpretation from Examples in Sport
9.5.9. Amount of Movement and Collisions Interpretation
9.5.9.1. Equations Center of Mass and Movement of the Center of Mass
9.5.9.2. Collisions, Types, Equations and Graphs
9.5.9.3. Examples in Athletism
9.5.9.4. Impulsive Forces Calculation of the Initial Speed in a Jump That is Considered as a Collision
9.6. Dynamics of Rotations
9.6.1. Moment of Inertia:
9.6.1.1. Moment of a Force, Concept and Units
9.6.1.2. Lever Arm
9.6.2. Kinetic Energy of Rotation
9.6.2.1. Moment of Inertia, Concept and Units
9.6.2.2. Summary of Equations
9.6.2.3. Interpretation. Examples in Sport
9.7. Statics-Mechanical Balance
9.7.1. Vectorial Algebra
9.7.1.1. Operations Between Vectors Using Graphical Methods
9.7.1.2. Addition and Subtraction
9.7.1.3. Calculating Momentum
9.7.2. Center of Gravity: Concept, Properties, Interpretation of Equations
9.7.2.1. Examples in Sport Rigid Bodies Human Body Model
9.8. Biomechanical Analysis
9.8.1. Analysis of Normal Gait and Running
9.8.1.1. Center of Mass Phases and Fundamental Equations
9.8.1.2. Types of Kinematic and Dynamometric Records
9.8.1.3. Related Graphs
9.8.1.4. Connections of Graphs With Speed
9.8.2. Jumps in Sport
9.8.2.1. Decomposing Movement
9.8.2.2. Center of Gravity
9.8.2.3. Phases
9.8.2.4. Distances and Component Heights
9.9. Video Analysis
9.9.1. Different Variables Measured Through Video Analysis
9.9.2. Technological Options for Video Analysis
9.9.3. Practical Examples
9.10. Case Studies
9.10.1. Biomechanical Analysis of Acceleration
9.10.2. Biomechanical Analysis of Sprinting
9.10.3. Biomechanical Analysis of Deceleration
Module 10. Nutrition Applied to High Performance in Sports
10.1. Energy Metabolism of Physical Effort
10.1.1. Matter and Energy: Introduction to Thermodynamics
10.1.2. Physicochemical Characteristics of Macronutrients
10.1.3. Digestion and Metabolism of Carbohydrates
10.1.4. Digestion and Metabolism of Lipids
10.1.5. Digestion and Metabolism of Proteins
10.1.6. Phosphagen System
10.1.7. Glycolytic System
10.1.8. Oxidative System
10.1.9. Metabolic Integration
10.1.10. Classification of Physical Effort
10.2. Assessing Nutritional Status and Body Composition
10.2.1. Retrospective and Prospective Methods
10.2.2. ABCDE Model
10.2.3. Clinical Assessment
10.2.4. Body composition
10.2.5. Indirect Methods.
10.2.6. Double Indirect Methods
10.2.7. Dual X-ray Absorptiometry
10.2.8. Vector Analysis of Electrical Bioimpedance
10.2.9. Cineanthropometry
10.2.10. Data Analysis in Kinanthropometry
10.3. Assessing Energy Expenditure
10.3.1. Components of Total Daily Energy Expenditure
10.3.2. Basal Metabolic Rate and Resting Energy Expenditure
10.3.3. Thermal Effect of Food
10.3.4. NEAT and Energy Expenditure Due to Physical Exertion
10.3.5. Technologies for Quantifying Energy Expenditure
10.3.6. Indirect Calorimetry
10.3.7. Estimation of Energy Expenditure
10.3.8. Ex-Post Calculations
10.3.9. Practical Recommendations
10.4. Bodybuilding Nutrition and Body Recomposition
10.4.1. Characteristics of Bodybuilding
10.4.2. Nutrition for Bulking
10.4.3. Nutrition for Preparation
10.4.4. Post-Competition Nutrition
10.4.5. Effective Supplements
10.4.6. Body Recomposition
10.4.7. Nutritional Strategies
10.4.8. Macronutrient Distribution
10.4.9. Diet Breaks, Refeeds and Intermittent Restrictions
10.4.10. Principles and Dangers of Pharmacology
10.5. Nutrition in Strength-Based Sports
10.5.1. Characteristics of Collective Sports
10.5.2. Energy Requirements
10.5.3. Protein Requirements
10.5.4. Distribution of Carbohydrates and Fats
10.5.5. Nutrition for Olympic Lifting
10.5.6. Nutrition for Sprint Racing
10.5.7. Nutrition for Powerlifting
10.5.8. Nutrition in Jumping and Throwing Sports
10.5.9. Nutrition in Combat-Based Sports
10.5.10. Morphological Characteristics of the Athlete
10.6. Nutrition in Team Sports
10.6.1. Characteristics of Collective Sports
10.6.2. Energy Requirements
10.6.3. Preseason Nutrition
10.6.4. Competitive Nutrition
10.6.5. Nutrition Before, During and After the Match
10.6.6. Fluid Replenishment
10.6.7. Recommendations for Lower Divisions
10.6.8. Nutrition in Soccer, Basketball and Volleyball
10.6.9. Nutrition in Rugby, Hockey and Baseball
10.6.10. Morphological Characteristics of the Athlete
10.7. Nutrition in Endurance-Based Sports
10.7.1. Characteristics of Endurance Sports
10.7.2. Energy Requirements
10.7.3. Glycogen Overcompensation
10.7.4. Energy Replenishment During Competition
10.7.5. Fluid Replenishment
10.7.6. Beverages and Sports Confectionery
10.7.7. Nutrition for Cycling
10.7.8. Nutrition for Running and Marathon
10.7.9. Nutrition for Triathlon
10.7.10. Nutrition for Other Olympic Sports
10.8. Nutritional Ergogenic Aids
10.8.1. Classification Systems
10.8.2. Creatine
10.8.3. Caffeine
10.8.4. Nitrates
10.8.5. β-alanin
10.8.6. Bicarbonate and Sodium Phosphate
10.8.7. Protein Supplements
10.8.8. Modified Carbohydrates
10.8.9. Herbal Extracts
10.8.10. Contaminant Supplementation
10.9. Eating Disorders and Sports Injuries
10.9.1. Anorexia
10.9.2. Bulimia Nervosa
10.9.3. Orthorexia and bigorexia
10.9.4. Binge Eating and Purging Disorder
10.9.5. Relative Energy Deficiency Syndrome
10.9.6. Micronutrient Deficiency
10.9.7. Nutrition Education and Prevention
10.9.8. Sports Injuries
10.9.9. Nutrition During Physical Rehabilitation
10.10. Advances and Research in Sports Nutrition
10.10.1. Nutrigenetics.
10.10.2. Nutrigenomics
10.10.3. Modulation of the Microbiota
10.10.4. Probiotics and Prebiotics in Sport
10.10.5. Emerging Products
10.10.6. Systems Biology
10.10.7. Non-Experimental Designs
10.10.8. Experimental Designs
10.10.9. Systematic Reviews and Meta-Analyses
Module 11. Strength Training for the Improvement of Movement Skills
11.1. Strength in Skill Development
11.1.1. The Importance of Strength in Developing Skills
11.1.2. Benefits ofSkills-based strength training
11.1.3. Types of strength present in Skills
11.1.4. Training Means Necessary for the Development of Srength in Skills
11.2. Skills in Team Sports
11.2.1. General concepts
11.2.2. Skills in Performance Development
11.2.3. Classifying Skills
1.2.3.1. Locomotive Skills
1.2.3.2. Manipulative Skills
11.3. Agility and Movements
11.3.1. Basic Concepts
11.3.2. The Importance of Sports
11.3.3. Agility Components
11.3.3.1. Classification of Movement skills
11.3.3.2. Physical Factors: Strength
11.3.3.3. Anthropometric Factors
11.3.3.4. Perceptual-Cognitive Components
11.4. Posture
11.4.1. The Importance of Posture in Skills
11.4.2. Posture and Mobility
11.4.3. Posture and CORE
11.4.4. Posture and Center of Pressure
11.4.5. Biomechanical Analysis of Efficient Posture
11.4.6. Methodological Resources
11.5. Linear Skills (Linear Abilities)
11.5.1. Features of Linear Skills
11.5.1.1. Main Planes and Vectors
11.5.2. Classification
11.5.2.1. Starting, Braking and Deceleration
11.5.2.1.1. Definitions and Context of Use
11.5.2.1.2. Biomechanical Analysis
11.5.2.1.3. Methodological Resources
11.5.2.2. Acceleration
11.5.2.2.1. Definitions and Context of Use
11.5.2.2.2. Biomechanical Analysis
11.5.2.2.3. Methodological Resources
11.5.2.3. Backpedal
11.5.2.3.1. Definitions and Context of Use
11.5.2.3.2. Biomechanical Analysis
11.5.2.3.3. Methodological Resources
11.6. Multidirectional Skills: Shuffle
11.6.1. Classification of Multidirectional Skills
11.6.2. Shuffle: Definitions and Context of Use
11.6.3. Biomechanical Analysis
11.6.4. Methodological Resources
11.7. Multidirectional Skills: Crossover
11.7.1. Crossover as a Change of Direction
11.7.2. Crossover as a Transitional Movement
11.7.3. Definitions and Context of Use
11.7.4. Biomechanical Analysis
11.7.5. Methodological Resources
11.8. Jump Skills 1
11.8.1. The Importance of Jumps in Skills
11.8.2. Basic Concepts
11.8.2.1. Biomechanics of Jumps
11.8.2.2. CEA
11.8.2.3. Stiffness
11.8.3. Jump Classification
11.8.4. Methodological Resources
11.9. Jump Skills 2
11.9.1. Methods
11.9.2. Acceleration and Jumps
11.9.3. Shuffle and Jumps
11.9.4. Crossover and Jumps
11.9.5. Methodological Resources
11.10. Programming Variables
Module 12. Strength Training Under the Paradigm of Complex Dynamic Systems
12.1. Introduction to Complex Dynamical Systems
12.1.1. Models Applied to Physical Preparation
12.1.2. Determination of Positive and Negative Interactions
12.1.3. Uncertainty in Complex Dynamical Systems
12.2. Motor Control and its Role in Performance
12.2.1. Introduction to Motor Control Theories
12.2.2. Movement and Function
12.2.3. Motor Learning
12.2.4. Motor Control Applied to Systems Theory
12.3. Communication Processes in the Theory of Systems
12.3.1. From Message to Movement
12.3.1.1. The Efficient Communication Process
12.3.1.2. The Stages of Learning
12.3.1.3. The Role of Communication and Sport Development in Early Ages
12.3.2. VAKT Principle
12.3.3. Performance Knowledge vs. Outcome Knowledge
12.3.4. Verbal Feedback in System Interactions
12.4. Strength as an Essential Condition
12.4.1. Strength Training in Team Sports
12.4.2. Manifestations of Strength Within the System
12.4.3. The Strength-Speed Continuum. Systemic Review
12.5. Complex Dynamical Systems and Training Methods
12.5.1. Periodization. Historical Review
12.5.1.1. Traditional Periodization
12.5.1.2. Contemporary Periodization
12.5.2. Analysis of Periodization Models in Training Systems
12.5.3. Evolution of Strength Training Methods
12.6. Strength and Motor Divergence
12.6.1. Developing Strength at Early Ages
12.6.2. The Manifestations of Strength in Infantile-Juvenile Ages
12.6.3. Efficient Programming at Youth Ages
12.7. The Role of Decision-Making in Complex Dynamical Systems
12.7.1. The Decision-Making Process
12.7.2. Decisional Timing
12.7.3. The Development of Decision Making
12.7.4. Programming Training Based on Decision Making
12.8. Perceptual Abilities in Sports
12.8.1. Visual Abilities
12.8.1.1. Visual Recognition
12.8.1.2. Central and Peripheral Vision
12.8.2. Motor Experience
12.8.3. Attentional Focus
12.8.4. The Tactical Component
12.9. Systemic Vision of Programming
12.9.1. The Influence of Identity on Programming
12.9.2. The System as a Path to Long-Term Development.
12.9.3. Long-Term Development Program
12.10. Global Programming: from System to Need
12.10.1. Program Design
12.10.2. Practical System Assessment Workshop
Module 13. Prescription and Programming of Strength Training
13.1. Introduction and Definition of Concepts
13.1.1. General concepts
13.1.1.1. Planning, Periodization, Prescription
13.1.1.2. Qualities, Methods, Objectives
13.1.1.3. Complexity, Risk and Uncertainty
13.1.1.4. Complementary Peers
13.2. Exercises
13.2.1. General Vs. Specific
13.2.2. Simple Vs. Complexity
13.2.3. Push Vs. Ballistic
13.2.4. Kinetics and Kinematics
13.2.5. Basic Patterns
13.2.6. Order, Emphasis, Importance
13.3. Programming Variables
13.3.1. Intensity
13.3.2. Effort
13.3.3. Intension
13.3.4. Volume
13.3.5. Density
13.3.6. Weight
13.3.7. Dose
13.4. Periodization Structures
13.4.1. Microcycle
13.4.2. Mesocycle
13.4.3. Macrocycle
13.4.4. Olympic Cycles
13.5. Session Structures
13.5.1. Hemispheres
13.5.2. Entries
13.5.3. Weider
13.5.4. Patterns
13.5.5. Muscle
13.6. Prescription
13.6.1. Load-Effort Tables
13.6.2. Based on %
13.6.3. Based on Subjective Variables
13.6.4. Based on Speed (VBT)
13.6.5. Others
13.7. Prediction and Monitoring
13.7.1. Speed-Based Training
13.7.2. Areas of Repetition
13.7.3. Load Areas
13.7.4. Time and Reps
13.8. Education
13.8.1. Series-Repetition Schemes
13.8.1.1. Plateau
13.8.1.2. Step
13.8.1.3. Waves
13.8.1.4. Steps
13.8.1.5. Pyramids
13.8.1.6. Light-Heavy
13.8.1.7. Cluster
13.8.1.8. Rest-Pause
13.8.2. Vertical Planning
13.8.3. Horizontal Planning
13.8.4. Classifications and Models
13.8.4.1. Constant
13.8.4.2. Lineal
13.8.4.3. Reverse Linear
13.8.4.4. Blocks
13.8.4.5. Accumulation
13.8.4.6. Undulating
13.8.4.7. Reverse Undulating
13.8.4.8. Volume-Intensity
13.9. Adaptation
13.9.1. Dose-Response Model
13.9.2. Robust-Optimal
13.9.3. Fitness-Fatigue
13.9.4. Micro Doses
13.10. Assessments and Adjustments
13.10.1. Self-Regulated Load
13.10.2. Adjustments Based on VBT
13.10.3. Based on RIR and RPE
13.10.4. Based on Percentages
13.10.5. Negative Pathway
Module 14. Methodology of Strength Training
14.1. Methods of Training From Powerlifting
14.1.1. Functional Isometrics
14.1.2. Forced Repetitions
14.1.3. Eccentrics in Competition Exercises
14.1.4. Main Characteristics of the Most Commonly Used Methods in Powerlifting
14.2. Methods of Training from Weightlifting
14.2.1. Bulgarian Method
14.2.2. Russian Method
14.2.3. Origin of the Popular Methodologies in the School of Olympic Lifting
14.2.4. Differences Between the Bulgarian and Russian Concepts
14.3. Zatsiorsky Methods
14.3.1. Maximum Effort Method (ME)
14.3.2. Repeated Effort Method (RE)
14.3.3. Dynamic Effort Method (DE)
14.3.4. Load Components and Main Features of the Zatsiorsky Methods
14.3.5. Interpretation and Differences of Mechanical Variables (Force, Power and Speed) Revealed Between ME, RE and DE and Their Internal Response (PSE)
14.4. Pyramidal Methods
14.4.1. Classic Ascending
14.4.2. Classic Descending
14.4.3. Double
14.4.4. Skewed Pyramid
14.4.5. Truncated Pyramid
14.4.6. Flat or Stable Pyramid
14.4.7. Load Components (Volume and Intensity) of the Different Proposals of the Pyramidal Method
14.5. Training Methods From Bodybuilding
14.5.1. Superseries
14.5.2. Triseries
14.5.3. Compound Series
14.5.4. Giant Series
14.5.5. Congestive Series
14.5.6. Wave-Like Loading
14.5.7. ACT (Anti-Catabolic Training)
14.5.8. Bulk
14.5.9. Cluster
14.5.10. 10x10 Zatsiorsky
14.5.11. Heavy Duty
14.5.12. Ladder
14.5.13. Characteristics and Load Components of the Different Methodological Proposals of Training Systems Coming From Bodybuilding
14.6. Methods from Sports Training
14.6.1. Plyometry
14.6.2. Circuit Training
14.6.3. Cluster Training
14.6.4. Contrast
14.6.5. Main Characteristics of Strength Training Methods Derived from Sports Training
14.7. Methods from Unconventional Training and Crossfit
14.7.1. EMOM (Every Minute on the Minute)
14.7.2. Tabata
14.7.3. AMRAP (As Many Reps as Possible)
14.7.4. For Time
14.7.5. Main Characteristics of Strength Training Methods Derived from Crossfit Training
14.8. Speed-Based Training (VBT)
14.8.1. Theoretical Foundation
14.8.2. Practical Considerations
14.8.3. Own Data
14.9. The Isometric Method
14.9.1. Concepts and Physiological Fundamentals of Isometric Stresses
14.9.2. Proposal of Yuri Verkhoshansky
14.10. Repeat Power Ability (RPA) Method of Alex Natera
14.10.1. Theoretical Foundation
14.10.2. Practical Applications
14.10.3. Published Data vs Own Data
14.11. Training Method Proposed by Frans Bosch
14.11.1. Theoretical Foundation
14.11.2. Practical Applications
14.11.3. Published Data vs Own Data
14.12. Cal Dietz and Matt Van Dyke's Three-Phase Methodology
14.12.1. Theoretical Foundation
14.12.2. Practical Applications
14.13. New Trends in Quasi-Isometric Eccentric Training
14.13.1. Neurophysiological Rationale and Analysis of Mechanical Responses Using Position Transducers and Force Platforms for Each Strength Training Approach
Module 15. Theory of Strength Training and Bases for Structural Training
15.1. Strength, its Conceptualization and Terminology
15.1.1. Concept Strength Deficit
15.1.2. Concept of Applied Strength
15.1.3. Concept of Useful Strength
15.1.4. Terminology of Strength Training
15.1.4.1. Maximum Strength
15.1.4.2. Explosive Strength
15.1.4.3. Elastic-Explosive Strength
15.1.4.4. Reflective Elastic Explosive Strength
15.1.4.5. Ballistic Strength
15.1.4.6. Rapid Force
15.1.4.7. Explosive Power
15.1.4.8. Speed Strength
15.1.4.9. Resistance Training
15.2. Concepts Connected to Power 1
15.2.1. Definition of Power
15.2.1.1. Conceptual Aspects of Power
15.2.1.2. The Importance of Power in a Context of Sport Performance
15.2.1.3. Clarification of Power Terminology
15.2.2. Factors Contributing to Peak Power Development
15.2.3. Structural Aspects Conditioning Power Production
15.2.3.1. Muscle Hypertrophy
15.2.3.2. Muscle Structure
15.2.3.3. Ratio of Fast and Slow Fibers in a Cross Section
15.2.3.4. Muscle Length and its Effect on Muscle Contraction
15.2.3.5. Quantity and Characteristics of Elastic Components
15.2.4. Neural Aspects Conditioning Power Production
15.2.4.1. Action Potential
15.2.4.2. Speed of Motor Unit Recruitment
15.2.4.3. Muscle Coordination
15.2.4.4. Intermuscular Coordination
15.2.4.5. Prior Muscle Status (PAP)
15.2.4.6. Neuromuscular Reflex Mechanisms and Their Incidence
15.3. Concepts Connected to Power 2
5.3.1. Theoretical Aspects for Understanding the Force-Time Curve
15.3.1.1. Strength Impulse
15.3.1.2. Phases of the Force-Time Curve
15.3.1.3. Acceleration Phases of the Force-Time Curve
15.3.1.4. Maximum Acceleration Area of the Force-Time Curve
15.3.1.5. Slowing Phase of the Force-Time Curve
15.3.2. Theoretical Aspects for Understanding Power Curves
15.3.2.1. Power-Time Curve
15.3.2.2. Power-Displacement Curve
15.3.2.3. Optimal Workload for Maximum Power Development
15.4. Relating Concepts of Strength and their Connection to Sports Performance
15.4.1. Objective of Strength Training
15.4.2. Relationship of Power to the Training Cycle or Phase
15.4.3. Connection of Maximum Force and Power
15.4.4. Connection Between Power and the Improvement of Athletic Performance
15.4.5. Connection Between Strength and Sports Performance
15.4.6. Relation between Strength and Speed
15.4.7. Connection Between Strength and Jump
15.4.8. Conneciton Between Strength and Changes in Direction
15.4.9. Connection Between Strength and Other Aspects of Athletic Performance
15.4.9.1. Maximum Strength and its Effects on Training
15.5. Neuromuscular System (Hypertrophic Training)
15.5.1. Structure and Function
15.5.2. Motor Unit
15.5.3. Sliding Theory
15.5.4. Types of Fiber
15.5.5. Types of Contraction
15.6. Neuromuscular System Responses and Adaptations (Hypertrophic Training)
15.6.1. Nerve Impulse Adaptations
15.6.2. Muscle Activation Adaptations
15.6.3. Motor unit Synchronization Adaptations
15.6.4. Antagonist Coactivation Adaptations
15.6.5. Adaptations in Doublets
15.6.6. Muscle Preactivation
15.6.7. Muscle Stiffness
15.6.8. Reflexes
15.6.9. Internal Models of Motor Engrams
15.6.10. Muscle Tone
15.6.11. Action Potential Speed
15.7. Hypertrophy
15.7.1. Introduction
15.7.1.1. Parallel and Serial Hypertrophy
15.7.1.2. Sarcoplasmic Hypertrophy
15.7.2. Satellite Cells
15.7.3. Hyperplasia
15.8. Mechanisms that Induce Hypertrophy
15.8.1. Mechanism that Induces Hypertrophy: Mechanical Stress
15.8.2. Mechanism that Induces Hypertrophy: Metabolic Stress
15.8.3. Mechanism that Induces Hypertrophy: Muscle Damage
15.9. Variables for Hypertrophy Training Programming
15.9.1. Volume
15.9.2. Intensity
15.9.3. Frequency (F)
15.9.4. Weight
15.9.5. Density
15.9.6. Selecting Exercises
15.9.7. Order in the Execution of Exercises
15.9.8. Type of Muscle Action
15.9.9. Duration of Rest Intervals
15.9.10. Duration of Repetitions
15.9.11. Range of Movement
15.10. Main Factors Affecting Hypertrophic Development at the Highest Level
15.10.1. Genetics
15.10.2. Age
15.10.3. Sex
15.10.4. Training Status
Module 16. Strength Training to Improve Speed
16.1. Strength
16.1.1. Definition
16.1.2. General concepts
16.1.2.1. Manifestations of Strength
16.1.2.2. Factors that Determine Performance
16.1.2.3. Strength Requirements for Sprint Improvement. Connection Between Force Manifestations and Sprint
16.1.2.4. Strength-Speed Curve
16.1.2.5. Relationship of the S-S and Power Curve and its Application to Sprint Phases
16.1.2.6. Developing Muscle Strength and Power
16.2. Dynamics and Mechanics of Linear Sprint (100m Model)
16.2.1. Kinematic Analysis of the Take-off
16.2.2. Dynamics and Strength Application During Take-off
16.2.3. Kinematic Analysis of the Acceleration Phase
16.2.4. Dynamics and Strength Application During Acceleration
16.2.5. Kinematic Analysis of Running at Maximum Speed
16.2.6. Dynamics and Strength Application During Maximum Speed
16.3. Analysis of Acceleration Technique and Maximum Speed in Team Sports
16.3.1. Description of the Technique in Team Sports
16.3.2. Comparison of Sprinting Technique in Team Sports vs. Athletic Events
16.3.3. Timing and Motion Analysis of Speed Events in Team Sports
16.4. Exercises as Basic and Special Means of Strength Development for Sprint Improvement
16.4.1. Basic Movement Patterns
16.4.1.1. Description of Patterns with Emphasis on Lower Limb Exercises
16.4.1.2. Mechanical Demand of the Exercises
16.4.1.3. Exercises Derived from Olympic Weightlifting
16.4.1.4. Ballistic Exercises
16.4.1.5. S-S Curve of the Exercises
16.4.1.6. Strength Production Vector
16.5. Special Methods of Strength Training Applied to Sprinting
16.5.1. Maximum Effort Method
16.5.2. Dynamic Effort Method
16.5.3. Repeated Effort Method
16.5.4. French Complex and Contrast Method
16.5.5. Speed-Based Training
16.5.6. Strength Training as a Means of Injury Risk Reduction
16.6. Means and Methods of Strength Training for Speed Development
16.6.1. Means and Methods of Strength Training for the Development of the Acceleration Phase
16.6.1.1. Connection of Force to Acceleration
16.6.1.2. Sledding and Racing Against Resistance
16.6.1.3. Slopes
16.6.1.4. Jumpability
16.6.1.4.1. Building the Vertical Jump
16.6.1.4.2. Building the Horizontal Jump
16.6.2. Means and Methods for Training Top Speed
16.6.2.1. Plyometry
16.6.2.1.1. Concept of the Shock Method
16.6.2.1.2. Historical Perspective
16.6.2.1.3. Shock Method Methodology for Speed Improvement
16.6.2.1.4. Scientific Evidence
16.7. Means and Methods of Strength Training Applied to Agility and Change of Direction
16.7.1. Determinants of Agility and COD
16.7.2. Multidirectional Jumps
16.7.3. Eccentric Strength
16.8. Assessment and Control of Strength Training
16.8.1. Strength-Speed Profile
16.8.2. Load-Speed Profile
16.8.3. Progressive Loads
16.9. Integration
16.9.1. Case Study
Module 17. Assessing Sports Performance in Strength Training
17.1. Assessment
17.1.1. General Concepts on Assessment, Test and Measuring
17.1.2. Test Characteristics
17.1.3. Types of Tests
17.1.4. Assessment Objectives
17.2. Neuromuscular Technology and Assessments
17.2.1. Contact Mat
17.2.2. Strength Platforms
17.2.3. Load Cell
17.2.4. Accelerometers
17.2.5. Position Transducers
17.2.6. Cellular Applications for Neuromuscular Evaluation
17.3. Submaximal Repetition Test
17.3.1. Protocol for its Assessment
17.3.2. Validated Estimation Formulas for the Different Training Exercises
17.3.3. Mechanical and Internal Load Responses During a Submaximal Repetition Test
17.4. Progressive Incremental Maximal Test (TPImax)
17.4.1. Naclerio and Figueroa Protocol 2004
17.4.2. Mechanical (Linear Encoder) and Internal Load (PSE) Responses During a Max TPI.
17.4.3. Determining the Optimal Zone for Power Training
17.5. Horizontal Jump Test
17.5.1. Assessmen Without Using Technology
17.5.2. Assessment Using Technology (Horizontal Encoder and Force Platform).
17.6. Simple Vertical Jump Test
17.6.1. Squat Jump (SJ) Assessment
17.6.2. Countermovement Jump (CMJ) Assessment
17.6.3. Assessment of an Abalakov Salto ABK
17.6.4. Drop Jump (DJ) Assessment
17.7. Rebound Jump Test
17.7.1. 5-second Repeated Jump Test
17.7.2. 15-second Repeated Jump Test
17.7.3. 30-second Repeated Jump Test
17.7.4. Fast Strength Endurance Index (Bosco)
17.7.5. Effort Exercise Rate in the Rebound Jump Test
17.8. Mechanical responses (Strength, Power and Speed/Time) During Single and Repeated Jumps Tests
17.8.1. Strength/Time in Simple and Repeated Jumps
17.8.2. Speed/Time in Single and Repeated Jumps
17.8.3. Power/Time in Simple and Repeated Jumps
17.9. Strength/Speed Profiles in Horizontal Vectors
17.9.1. Theoretical Basis of an S/S Profile
17.9.2. Morin and Samozino Assessment Protocols
17.9.3. Practical Applications
17.9.4. Contact Carpet, Linear Encoder and Force Platform Evaluation of Forces
17.10. Strength/Speed Profiles in Vertical Vectors
17.10.1. Theoretical Basis of an S/S Profile
17.10.2. Morin and Samozino Assessment Protocols
17.10.3. Practical Applications
17.10.4. Contact Carpet, Linear Encoder and Force Platform Evaluation of Forces
17.11. Isometric Tests
17.11.1. McCall Test
17.11.1.1. Evaluation Protocol and Values Recorded With a Force Platform
17.11.2. Mid-Thigh Pull Test
17.11.2.1. Evaluation Protocol and Values Recorded With a Force Platform
Module 18. Strength Training in Situational Sports
18.1. Basic Fundamentals
18.1.1. Functional and Structural Adaptations
18.1.1.1. Functional Adaptations
18.1.1.2. Load-Pause Ratio (Density) as a Criterion for Adaptation
18.1.1.3. Strength as a Base Quality
18.1.1.4. Mechanisms or Indicators for Structural Adjustments
18.1.1.5. Utilization, Conceptualization of the Muscular Adaptations Provoked, as an Adaptive Mechanism of the Imposed Load. (Mechanical Stress, Metabolic Stress, Muscle Damage)
18.1.2. Motor Unit Recruitment
18.1.2.1. Recruitment Order, Central Nervous System Regulatory Mechanisms, Peripheral Adaptations, Central Adaptations Using Tension, Speed or Fatigue as a Tool for Neural Adaptation.
18.1.2.2. Order of Recruitment and Fatigue During Maximum Effort
18.1.2.3. Order of Recruitment and Fatigue During Submaximal Effort
18.1.2.4. Fibrillar Recovery
18.2. Specific Fundamentals
18.2.1. Movement as a Starting Point
18.2.2. Quality of Movement as a General Objective for Motor Control, Motor Patterning and Motor Programming
18.2.3. Priority Horizontal Movements
18.2.3.1. Accelerating, Braking, Change of Direction with Inside Leg and Outside Leg; Absolute Maximum and/or Submaximum Speed and Technique, Correction and Application According to the Specific Movements in Competition
18.2.4. Priority Vertical Movements
18.2.4.1. Jumps, Hops, Bounds. Technique, Correction and Application According to the Specific Movements in Competition
18.3. Technological Means for the Assessment of Strength Training and External Load Control
18.3.1. Introduction to Technology and Sport
18.3.2. Technology for Strength and Power Training Assessment and Control
18.3.2.1. Rotary Encoder (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.2. Load Cell (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.3. Strength Platforms (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.4. Electric Photocells (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.5. Contact Mat (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.6. Accelerometer (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.2.7. Applications for Mobile Devices (Operation, Interpretation Variables, Intervention Protocols, Application)
18.3.3. Intervention Protocols for the Assessment and Control of Training
18.4. Controlling the Internal Load
18.4.1. Subjective Load Perception by Rating the Perceived Exertion
18.4.1.1. Subjective Perception of Load to Estimate Relative Load (% 1MR)
18.4.2. Scope
18.4.2.1. As Exercise Control
18.4.2.1.1. Repetitions and PRE
18.4.2.1.2. Repetitions in Reserve
18.4.2.1.3. Scale of Speed
18.4.2.2. Controlling the Overall Effect of a Session
18.4.2.3. As a Tool for Periodization
18.4.2.3.1. Use of (APRE) Self-Regulated Progressive Resistance Exercise, Interpretation of the Data and its Relation to the Correct Dosage of the Load in the Session
18.4.3. Recovery Quality Scale, Interpretation and Practical Application in the Session (TQR 0-10)
18.4.4. As a Tool for Daily Practice
18.4.5. Application
18.4.6. Recommendations
18.5. Means for Strength Training
18.5.1. Role of the Mean in Designing a Method
18.5.2. Means at the Service of a Method and in Function of a Central Sporting Objective
18.5.3. Types of Means
18.5.4. Movement Patterns and Activations as a Central Axis for Media Selection and Method Implementation
18.6. Building a Method
18.6.1. Defining the Types of Exercises
18.6.1.1. Cross-Connectors as a Guide to the Movement Target
18.6.2. Exercise Evolution
18.6.2.1. Modification of the Rotational Component and the Number of Supports According to the Plane of Motion
18.6.3. Exercise Organization
18.6.3.1. Relationship With Priority Horizontal and Vertical Movements (2.3 and 2.4)
18.7. Practical Implementation of a Method (Programming)
18.7.1. Logical Implementation of the Plan
18.7.2. Implementation of a Group Session
18.7.3. Individual Programming in a Group Context
18.7.4. Strength in Context Applied to the Game
18.7.5. Periodization Proposal
18.8. ITU 1 (Integrating Thematic Unit)
18.8.1. Training Construction for Functional and Structural Adaptations and Recruitment Order
18.8.2. Constructing a Training Monitoring and/or Assessment System
18.8.3. Movement-Based Training Construction for the Implementation of Fundamentals, Means and External and Internal Load Control
18.9. ITU 2 (Integrating Thematic Unit)
18.9.1. Construction of a Group Training Session
18.9.2. Construction of a Group Training Session in Context Applied to the Game
18.9.3. Construction of a Periodization of Analytical and Specific Loads
Module 19. Training in Medium and Long Duration Sports
19.1. Strength
19.1.1. Definition and Concept
19.1.2. Continuum of Conditional Capabilities
19.1.3. Strength Requirements for Endurance Sports. Scientific Evidence
19.1.4. Strength Manifestations and Their Relationship to Neuromuscular Adaptations in Endurance Sports
19.2. Scientific Evidence on the Adaptations of Strength Training and its Influence on Medium and Long Duration Endurance Tests
19.2.1. Neuromuscular Adaptations
19.2.2. Metabolic and Endocrine Adaptations
19.2.3. Adaptations When Performing Specific Tests
19.3. Principle of Dynamic Correspondence Applied to Endurance Sports
19.3.1. Biomechanical Analysis of Force Production in Different Gestures: Running, Cycling, Swimming, Rowing, Cross-Country Skiing
19.3.2. Parameters of Muscle Groups Involved and Muscle Activation
19.3.3. Angular Kinematics
19.3.4. Rate and Duration of Force Production
19.3.5. Stress Dynamics
19.3.6. Amplitude and Direction of Movement
19.4. Concurrent Strength and Endurance Training
19.4.1. Historical Perspective
19.4.2. Interference Phenomenon
19.4.2.1. Molecular Aspects
19.4.2.2. Sports Performance
19.4.3. Effects of Strength Training on Endurance
19.4.4. Effects of Resistance Training on Strength Demonstrations
19.4.5. Types and Modes of Load Organization and Their Adaptive Responses
19.4.6. Concurrent Training. Evidence on Different Sports
19.5. Strength Training
19.5.1. Means and Methods for Maximum Strength Development
19.5.2. Means and Methods for Explosive Strength Development
19.5.3. Means and Methods for Reactive Strength Development
19.5.4. Compensatory and Injury Risk Reduction Training
19.5.5. Plyometric Training and Jumping Development as an Important Part of Improving Running Economy
19.6. Exercises and Special Means of Strength Training for Medium and Long Endurance Sports
19.6.1. Movement Patterns
19.6.2. Basic Exercises
19.6.3. Ballistic Exercises
19.6.4. Dynamic Exercises
19.6.5. Resisted and Assisted Strength Exercises
19.6.6. CORE Exercises
19.7. Strength Training Programming Based on the Microcycle Structure
19.7.1. Selection and Order of Exercises
19.7.2. Weekly Frequency of Strength Training
19.7.3. Volume and Intensity According to the Objective
19.7.4. Recovery Times
19.8. Strength Training Aimed at Different Cyclic Disciplines
19.8.1. Strength Training for Middle-Distance and Long-Distance Runners
19.8.2. Strength Training for Cycling
19.8.3. Strength Training for Swimming
19.8.4. Strength Training for Rowing
19.8.5. Strength Training for Cross-Country Skiing
19.9. Controlling the Training Process
19.9.1. Load Speed Profile
19.9.2. Progressive Load Test
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