Power and strength training plan for off and on season for teenage runners.
Ngo, Dung; Kazmi, Mujtaba (2024)
Ngo, Dung
Kazmi, Mujtaba
2024
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Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2024060320102
https://urn.fi/URN:NBN:fi:amk-2024060320102
Tiivistelmä
The primary goal of this thesis is to develop a design of power and strength training program tailored for sprinters during on and off season, aiming to optimize their overall athletic performance, speed, and explosive strength. Our investigation includes a thorough examination of the physiological and biomechanical elementsofsprinting, coupled with acritical review of current training approaches. We seek to bridge existing gaps in the literature by crafting a power training regimen designed specifically for sprinters, offering evidence-based guidance to coaches and athletes for performance enhancement.
Partnering with Kajaanin Kipinä, an athletics club established in 1911. Dedicated to optimizing the performance of athletes, particularly in sprinting, our research focuses on providing a structured guide accessible to all. This involves imparting valuable insights into the principles of power training, emphasizing strength and speed enhancement. The fundamental objective is to formulate a comprehensive strength power training program specifically for sprinters during both on and off season.
The product was developed utilizing a systematic approach. This methodology offers a structured framework of steps to be followed from the inception to the completion of the thesis. The process commences with formulating research questions, conducting a literature review, extracting data, assessing quality, combining and analyzing data, and interpreting results. The ultimate outcome is the creation of an annual training regimen tailored for runners. This regimen provides the client with a comprehensive overview of strength and power training strategies for both the off and on seasons. It includes examples of resistance exercises for hypertrophy, strength, and power training. Additionally, crucial elements such as safety protocols and recovery strategies have been incorporated into the program.
The theoretical section elucidates the influence of strength training on speed enhancement. It furnishes readers with essential physiological and biomedical insights into the functioning of the human body.
Partnering with Kajaanin Kipinä, an athletics club established in 1911. Dedicated to optimizing the performance of athletes, particularly in sprinting, our research focuses on providing a structured guide accessible to all. This involves imparting valuable insights into the principles of power training, emphasizing strength and speed enhancement. The fundamental objective is to formulate a comprehensive strength power training program specifically for sprinters during both on and off season.
The product was developed utilizing a systematic approach. This methodology offers a structured framework of steps to be followed from the inception to the completion of the thesis. The process commences with formulating research questions, conducting a literature review, extracting data, assessing quality, combining and analyzing data, and interpreting results. The ultimate outcome is the creation of an annual training regimen tailored for runners. This regimen provides the client with a comprehensive overview of strength and power training strategies for both the off and on seasons. It includes examples of resistance exercises for hypertrophy, strength, and power training. Additionally, crucial elements such as safety protocols and recovery strategies have been incorporated into the program.
The theoretical section elucidates the influence of strength training on speed enhancement. It furnishes readers with essential physiological and biomedical insights into the functioning of the human body.