METHODS IN ATHLETIC FITNESS
Methods of athletic fitness are based on diverse effects on the human body. Appropriate selection and technique of exercise foster improvement of all human organ functions, provide solutions to improve overall physical condition and development of motor capabilities, contribute to health promotion, qualitative improvement of appearance, strengthening of body and spirit.
The practical materials used in our methods (training programs, recommendations, technique of performing an exercise etc.) is based on differentiated approach and long-term coaching experience of our experts.
The required effect on specific group of muscles is achieved through selection of the workout and exercise regime, training principles, facilitating development of the required qualities and ensures successful achievement of the training goals set. Guidelines on organization of the workout session according to our methods will help avoid potential mistakes, injuries, improve effectiveness of workout and, most importantly, achieve the expected results.
STAGES OF ATHLETIC TRAINING
1. Microcycle (one week)
Define the volume and intensity of the exercise load according to the target, development of variants of training in terms of content and training principles, division of workouts within a cycle. Setting up of exercise technique.
2. Mesocycle (4 weeks)
Personalized program with defined parameters of the workout process, monitoring of control parameters with time, adjustments to the personalized program including content, volume, intensity of training.
3. Macrocycle (2-3 months)
Achieving the goal using methods and training principles.
|Lean, with narrow shoulders and chest, elongated limbs, muscle mass underdeveloped, small joints, narrow and thin bones, low subcutaneous fat layer. Thanks to accelerated metabolism these persons find it difficult to gain weight and muscle mass.||Slim, medium-size bones and joints, well-balanced limbs, fat layer well-distributed along the body. Effective metabolism enables easy to build up muscles or lose excessive weight.||Natural strength and endurance, roundish body shape, predisposed to overweight and obesity. Wide hips and narrow shoulders, higher waistline make a pear-like shape of the body. Slow metabolism makes it difficult to lose excessive weight.|
|Subcostal arch < 90⁰||90⁰ <Subcostal arch <120⁰||120⁰ < Subcostal arch|
|Wrist circumference < 17,5 cm||Wrist circumference 17,5 – 19 cm||Wrist circumference > 19 cm|