It seems that everywhere I look I see headlines or articles for women and fitness. The formation of a woman so different from the formation of a man? Like all other aspects of fitness, the answer is yes, but mostly not. Vern Gambetta, the former director of the Chicago White Sox, said: "Strength training for women is almost identical to that of men in the same sport, age and fitness goals."
Guidelines or principlesshould be the same:
Core strength before the train instead of a single purpose, the muscle strength
The body weight before external weight (unless they are able to use their weight)
Resistance first resistance (assuming that all models or motor neuron are present).
When you create a program to take account of these concepts:
Core strength and stability
Balance and proprioception
Agility and ground reaction forces
Push Push, pull andmovements of feet
Remember, there are some subtle differences to account for women. Females mature earlier than men. It 'so important to start strength training, preferably before puberty. Therefore, girls may start with an external resistor is already over 11 years, while boys should wait until they are 13 (1) Because women have less muscle mass than men, on average, they are more susceptible to deco Ning idem. A weight training for womenProgram should be the athlete for a season of competition due to the loss of strength for women strength training more arrested.
The benefits of strength training for women than for men. However, there is a different distribution of muscle mass than a man. A man and woman put more weight on the upper body as one. At rest, people have to do 10 times more testosterone than women. Because of this difference in hormonalMen can build big muscles in general and service pack more mass on their frames. Men may be able to build larger muscles of their officers, if a man is stronger than the woman in an absolute sense. But if the force is expressed in relation to lean body mass, then disappears, the difference in strength.
I have this experience during their training for women, in particular with the lower end. I found women to be as strong or stronger than in the realization of leg pressesThe men, in particular in relation to their body weight. Ultimately, that is the case of resistance to training women, the same rules and responses to the acquisition of resistance. Vern Gambetta has shown when he worked with the Sarasota, Florida High School girls basketball team. Their manufacture, produces heavy thanks to a systematic and progressive efforts to make the best basketball players do not lift the largest, all girls team was finally able toSquat a minimum of four or two sets of 215 pounds and she liked the way it looked. (2). The girls began their training in April, but not a bar to the rear, at the end of July. Here is the program that shall be pursued:
Week # 1 Monday lung Squat 2x20, 2x20 Step-up Jump squats 2x20, 3x20 2x5 Squat Thursday lung, 3x20 Step-Up Squat Jump-3x20, 3x5
Week # 2 Monday lungs Squat 3x20, 3x20 Step-up Jump squats 3x20, 3x10 Squat 4x20 Thursday lung, 4x20Step-up jump squat 4x20, 4x10
Week # 3 Monday Leg circuit, circuit Leg 3x 3x Thursday
Week # 4 Monday Leg circuit, circuit leg Thursday, 3x, 4x
Week # 5 Monday Leg circuit, circuit leg Thursday, 3x, 4x
Week # 6 Monday Leg circuit, circuit leg Thursday, 5 x, 5x
# 7 weeks at # 12 for transitional arrangements for a couple of weeks. Meanwhile, an external resistor added gradually. It is a constant insistence on correct technique for each athlete.
Week # 7 Monday sandbags Add 10 per centAthlete of body weight one week training in Exercise 1, 2x20 for all. Keep jumping squats 10 reps for free from the program. Thursday of each exercise of the week # 1, 3x20 with sandbags to 10 per cent of body weight of athletes.
Week # 8 Monday Every year the week # 1, 4x20 with sandbags
Week # 9 to # 11
Bar on Mondays and Thursdays, 3x10 WEEK # 12
Bar on Mondays and Thursdays, 4x10 week # 13 and # 16 are a series of application. High Speedand high-powered plyometric work included. The goal is to transfer part of the strength gained in the previous two rounds of explosive force. Weight of the external load is added gradually, step by step is a coach based on a percentage of body weight, the force established by. However, this percentage is usually a percentage between 10 and 20.
Week # 13 Monday Bar place Plyos% 2B% body weight, 2x8 4x8 Thursday Bar x% of body weight,
WEEK # 14 Plyos MondayPut a Bar% 2B% body weight, body weight 2x8 Bar% 2B% Thursday, 4x6
Week # 15 Monday 5x6% 2B% body weight instead of body weight% 2B% Plyos Bar, Bar Thursday 3x6
Week # 16 Monday Bar set Plyos% 2B% bw 3x4 bw Bar Thursday% 2B%, 5x6
# 17 # 22 weeks are the hardest weeks of training. It was then that the goal of squatting with a heavy external resistance is achieved. Everything else will now be designed and Seanmaintain these strengths and to further increase the explosive power.
Week # 17 Squat Monday, Wednesday Squat 4x5, 3x5
Week # 18 Squat Monday, Wednesday Squat 5x5, 3x5
Week # 19 Squat Monday, Wednesday Squat 6x5, 4x5
Week # 20 Monday Wednesday Squat 4x4 Squat, 3x4
Week # 21 Monday Friday Squat 4x2 Squat, 3x6 Plyos
Week # 22 Monday Friday Squat 4x2 Squat, 3x6 Plyos
In the weeks # 23 to # 26 is a day of work of equal value resilient, dedicatedThe exercise followed by an eccentric exercise power. This work is low volume with high intensity.
WEEK # 23 to # 26 Monday, elastic equivalent (lift and throw) Thursday Pyramid 10,8,6,4
WEEK # 27 Monday and Thursday to teach new routines: The first stage of the season
Now, for some of these differences. Since women generally have wider hips and long legs, have a greater Q-angle. The Q is the angle between a line connecting the anterior superior iliacSpines to the midpoint of the patella and extending the line connecting the tibial tubercle and the midpoint of the patella. (3) The size of the Q-angle may be proportional to the lateral force on the patella in the quadriceps train imposed. This can be for women, or patellofemoral problems side racing through a lot. Due to the excessive Q-angle in some women, the internal rotation of the femur or better "cave" where the women squat,especially when jumping, turning, cutting, landing, or "loaded" on one leg. Remember, the extent of abduction in order to create a weakness, instability contributes to his knees, causing injury to the ACL. The women are sitting tends to be the position of the hip abductors ACL injury occurs very rarely, but when a woman sits. Almost always occur when the female is, landing, cutting, rolling or jumping. Not to mention,Women are usually detect over-train their adductors in an attempt to reduce or thin legs, internal rotation of the femur.
In the evaluation of women I've found are generally larger than males hamstring flexibility, but their strength is often practically impossible. Remember, the hamstrings most important stabilizer of the knee, particularly in the earlier translation of the tibia on the femur. Without the hamstrings, the ACL has to do all the work yourself. Women also have agreater anterior pelvic tilt than men. The height difference between the average or normal and PSIs ASIS is 1 / 2 cm in men and 3 / 4 cm in women. (4) This can lead to an increase in lumbar lordosis which, in turn too tight, shortened Achilles tendons and spine lengthened lead mechanics. Couple that with the increase in anterior tilt guide children around the world, with the sitting posture and now they are short, dense, easy hip flexors, which inhibits the lower abdominal muscles, theninevitably lead to back pain. When women are pregnant, lordosis tend to counteract the weight of the child leaning back and raising it. The abdominal muscles are stretched and are not possible, the hip flexors, which then sets the counter value on the spinal column. Men also have problems trying to balance the weight of their "beer belly". Amenorrhea is also a problem for women. A recent study by Michelle Cameron, MD, an orthopedic surgeonand spokesperson for the American Academy of Orthopaedic Surgeons, found that the prevalence of amenorrhea in collegiate female varsity athletes at 28%, compared to fifty-four per cent in the general population. Imagine the Intercollegiate competition where women over 80 years has made it difficult to balance the bean, the 400-meter hurdles in less than a minute and grandmothers was the Battle of Ball's basketball lost. Pretty crazy huh? But some of thestudent-athletes looking young and strong on the outside due to the fragile inside, that this imaginary athletes ages.
Since amenorrhea, such as menopause, estrogen in the body, the development of bone age is in danger of extinction and osteoporosis may occur. Eating habits are important. The consumption of fat, protein, calcium and vitamin D are very important for a woman who has been training hard all these factors, a training program for women a bit 'differenttraining like a man. Once again, the education of women can be very similar to the formation of men, the differences do not keep in mind these are possible. Ah, I forgot, women feel much better too!
1. Gambetta, Vern, sugar and spices?, Training and Conditioning, October 2002
2. Gambetta, Vern, sugar and spices?, Training and Conditioning, October 2002
3. Norkin, Cynthia C., Levangie, Pamela K. Joint structure and function, p. 372
4. Maund, ChrisCheckpoints for runners
