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Lesson 3

The document discusses techniques for training strength, speed, agility, core, and integrating these areas. It provides examples of exercises for each type of training like squats, planks, sprints, and agility ladder drills. It also gives suggestions for combining training methods such as circuit training, functional movements, compound exercises with speed elements, and HIIT workouts.

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Tom B. Cruz
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32 views

Lesson 3

The document discusses techniques for training strength, speed, agility, core, and integrating these areas. It provides examples of exercises for each type of training like squats, planks, sprints, and agility ladder drills. It also gives suggestions for combining training methods such as circuit training, functional movements, compound exercises with speed elements, and HIIT workouts.

Uploaded by

Tom B. Cruz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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BPED 3 Lesson 3

Techniques in each
Training
(Strength, Speed, Agility,
Core)
Strength Training • Strength training, also known as
resistance training or weightlifting, is a
form of physical activity designed to
improve muscular strength,
endurance, and power.

• It involves using resistance, such as


weights, resistance bands, or
bodyweight, to challenge your muscles.
Techniques
• Compound Exercises: Include squats, deadlifts, bench
presses, and overhead presses to target multiple muscle
groups.
• Progressive Overload: Gradually increase resistance to
promote muscle growth and strength gains.
• Isolation Exercises: Target specific muscles with
exercises like bicep curls, tricep extensions, and calf
raises.
• High-Intensity Training (HIT): Short, intense workouts
focusing on maximum effort.
Application
• Design a full-body workout incorporating
compound exercises.
• Utilize a mix of free weights, machines, and
bodyweight exercises.
• Implement progressive overload by increasing
weight or resistance over time.
• Consider periodization for varied intensity and
recovery phases.
Speed Training
• Speed training, also known as speed
development or sprint training, is a form of
exercise focused on improving an
individual's speed, agility, and acceleration.
• It's commonly utilized by athletes in various
sports, including track and field, football,
soccer, basketball, and many others.
Techniques
• Sprints: Short, maximal-effort runs to
improve acceleration.
• Plyometrics: Explosive exercises like box
jumps and jumping lunges.
• Interval Training: Alternating between
high-intensity and recovery periods.
• Acceleration and Deceleration Drills:
Focus on quick starts and stops.
Application
• Incorporate sprint intervals into training
sessions.
• Include plyometric exercises to improve
explosive power.
• Use agility ladder drills for quick
footwork.
• Practice acceleration and deceleration
techniques for sport-specific speed.
Agility Training
• Agility training is a form of exercise that
focuses on improving an individual's
ability to change direction quickly,
efficiently, and with precision.
• Agility training helps enhance balance,
coordination, reaction time, and overall
athletic performance.
Techniques
• Agility Ladder Drills: Improve
footwork and coordination.
• Cone Drills: Create various patterns for
directional changes.
• Reaction Drills: Respond quickly to
visual or auditory cues.
• Sport-Specific Drills: Mimic
movements required in a particular
sport.
Application
• Design agility circuits with ladder
drills and cone exercises.
• Emphasize quick changes of direction
during drills.
• Integrate sport-specific agility drills
for context-based training.
• Include reaction drills for improved
cognitive-motor skills.
Core Training
• Core training refers to exercises and
workouts that target the muscles of the core,
which includes the muscles of the abdomen,
lower back, pelvis, and hips.
• The core is essential for stabilizing the body
and providing support during various
movements and activities.
Techniques
• Planks: Static holds to engage the entire
core.
• Rotational Exercises: Wood chops,
Russian twists, and med ball throws.
• Stability Exercises: Incorporate balance
exercises on unstable surfaces.
• Hollow Body Holds: Engage the core
while lying on your back.
Application
• Include core exercises in every workout
for overall stability.
• Perform a variety of movements targeting
different core muscles.
• Gradually increase the difficulty of
exercises for progressive challenge.
• Integrate core work into sport-specific
drills for functional strength.
Sport-Specific
Training • Position-Specific Training:
⚬ Address the specific needs of
your position in a sport.
⚬ Incorporate drills that enhance
skills related to your role.
Integration of Strength, Speed,
Agility, and Core
Circuit Training

• Combine strength exercises with agility drills and core


work in a circuit.
• Example: Squats, agility ladder drills, plank variations, and
medicine ball slams.
Functional Movement Patterns

• Incorporate movements that mimic those used in your


sport or daily activities.
• Example: Lunges with a twist, combining strength and
rotational core work.
Compound Exercises with Speed
Elements

• Add speed-focused elements to compound


movements.
• Example: Explosive squats or deadlifts with a quick
concentric phase.
HIIT Workouts

• Design high-intensity interval training sessions


combining strength, speed, agility, and core exercises.
• Example: Sprint intervals, plyometric exercises, and
core-focused movements.

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