Fundamentals Of Strength And Power Training For Your Sport

Optimize Your Training: Learn About Building Sport-Specific Muscle, The Functioning Of Muscle And The Strength Qualities

What you'll learn

Learn the fundamentals about how muscles are built

Understand the purpose of certain exercises

Build your training based on your specific needs

Comprehend the relation between the nervous system and training

Know the details about the different strength qualities

Optimize recovery, nutrition and adaptations

Create your own training program

Requirements

Motivation to perform strength and power training fitting to your sport

No prior knowledge needed, the course contains basic as well as advanced knowledge

Description

LEARN HOW TO BUILD STRENGTH AND POWER SPECIFICALLY FOR YOUR SPORT!Whether you are an athlete, a trainer or a coach, this course will teach you all the fundamentals that you need to know when building strength and power. Since those concepts apply to all sports, this course is perfect for you, if you want to build strength and power specifically for your preferred sport.As a trained biomechanist, a basketball trainer and an athlete myself, I study the science of human locomotion and find ways to analyze and optimize movements. This course contains lots of valuable scientifically proven knowledge that I have gained over the years, put together into 60+ lectures and almost 4 hours of content. Let me share it with you!I will take you through all the important matters related to strength and power training, starting with the functioning of muscle, the strength qualities, all the way to some practical training examples.After finishing this course, you will be able to:Understand the purpose of certain exercisesBuild your training based on your specific needsUnleash your genetic potentialMake the most out of every workoutCreate your own long term training programThe following topics will be covered in this course: Muscle StructureHow are muscles built?Which types of muscles and muscle fiber types are there?How do muscles contract?What's the relationship between the force a muscle can produce and its length?Which body structures contribute a high force output apart from the muscles?Muscle OperationsWhich muscle contraction forms are there?What's the relationship between the force production of a muscle and its contraction velocity?How do muscles and tendons interact and why is it important that they do?What is muscle hypertrophy and how much hypertrophy is needed for your sport?Should we train to fatigue or with sore muscles?Nervous System And Motor ControlWhat's the role of the nervous system regarding strength and power training?Which components does the nervous system consist of?How can we train our nervous system to increase our performance?What is proprioception and how can it help us to get significantly better?Strength QualitiesIn which individual qualities can we divide strength?How can we train those qualities and how do they influence each other?What's the relationship between maximal strength and maximal velocity/speed?What exactly is the meaning of power in relation to strength?How can we track our training progress?Training PrinciplesWhich qualities define overall athleticism?What's the importance of mobility/flexibility and how does it contribute to our performance?How should we approach training?How can we build functional hypertrophy that serves our sport?How can we train certain sport-specific qualities?Training AdaptationsHow do our muscles adapt after exercise?How can we optimize our training adaptations?Where does our body draw energy from during high intensities?What should we eat for optimal performance?How does breathing affect our performance?How can we minimize the recovery time and which popular recovery methods are there?Bonus: Creating Your Own Training ProgramHow can we control our training load while maximizing our adaptations?How to design a long term training program?How to structure a single workout?Which training phases are there within a year and how does our approach change during those phases?DO NOT PURCHASE THIS COURSE if you are looking for a detailed training program with different exercises on how to build strength and power. There is an exercise library in the "Additional Content" section and I perform different options for possible exercises in this course. However, the focus will be on the science and the fundamentals behind strength and power training in order for you to understand the purpose of training and certain exercises. Therefore, do not expect a structured training program.If You Want To Take Your Training Or Your Clients' Training To The Next Level, This Course Is Perfect For You.Of course, there is a 30-day money-back guarantee from Udemy. Feel free to enroll now to see if this course is for you and start building!

Overview

Section 1: Introduction

Lecture 1 Welcome!

Lecture 2 Course Structure and Overview

Lecture 3 Setting Training Goals

Lecture 4 Mentality

Section 2: Muscle Structure

Lecture 5 Muscle Types

Lecture 6 Structure of Skeletal Muscle

Lecture 7 Muscle Contraction

Lecture 8 Force-Length Relationship

Lecture 9 Muscle Fiber Types

Lecture 10 Shifting Muscle Fiber Types

Lecture 11 Muscle Architectures

Lecture 12 Non-Contractile Components

Section 3: Muscle Operations

Lecture 13 Forms of Muscle Contraction

Lecture 14 Force-Velocity Relationship

Lecture 15 Stretch Shortening Cycle

Lecture 16 Cocontraction

Lecture 17 Muscle Hypertrophy

Lecture 18 How Much Hypertrophy?

Lecture 19 Muscle Soreness and Fatigue

Section 4: Nervous System And Motor Control

Lecture 20 Components of the Nervous System

Lecture 21 Sympathetic vs Parasympathetic

Lecture 22 Activation and Recruitment

Lecture 23 Neuromuscular Adaptations

Lecture 24 Proprioception

Section 5: Strength Qualities

Lecture 25 Definition of Strength

Lecture 26 Maximal Strength

Lecture 27 Speed

Lecture 28 Strength-Speed and Speed-Strength

Lecture 29 Reactive Strength

Lecture 30 Strength Endurance

Lecture 31 Absolute and Relative Strength

Lecture 32 Power

Section 6: Training Principles

Lecture 33 Athleticism Definition

Lecture 34 Mobility/Flexibility

Lecture 35 Rate of Force Development

Lecture 36 The Meaning of Intent

Lecture 37 Warm Up

Lecture 38 Specificity

Lecture 39 Functional Hypertrophy

Lecture 40 Acceleration/First Step Explosiveness

Lecture 41 Deceleration and Change of Direction

Section 7: Training Adaptations

Lecture 42 Adaptation Principles

Lecture 43 Supercompensation

Lecture 44 SAID Principle

Lecture 45 Self-Organization and Feedback

Lecture 46 The Three Energy Systems

Lecture 47 Breathing

Lecture 48 Nutrition Principles

Lecture 49 Safe Supplements

Lecture 50 Reducing Injury Risk

Lecture 51 Recovery Methods

Section 8: Bonus: Creating Your Own Training Program

Lecture 52 Progressive Overload

Lecture 53 Intensity of Training Days

Lecture 54 Designing Training Programs

Lecture 55 Periodization

Lecture 56 Training Phases (Mesocycles)

Lecture 57 Contrast Training

Section 9: Additional Content

Lecture 58 Exercise Library

Lecture 59 Check List: Daily Habits

Lecture 60 Nutrition and Food Ideas

Lecture 61 Muscle Map

Athletes of all sports who are looking to enhance their athletic performance,Coaches or trainers who aim to maximize their clients' results,Anyone interested in strength and power training