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Sequential or block periodization concentrates training into periods ("blocks"). For example, for athletes, performance can be optimized for specific events based on the competition schedule. An annual training plan may be divided hierarchically into several levels, from training phases down to individual sessions.
The strength-training plan features five upper-body exercises with dumbbells and five lower-body exercises done using your bodyweight. Perform 10 repetitions of each exercise and then repeat for a ...
The roots of periodization come from Hans Selye's model, known as the General adaptation syndrome (GAS). The GAS describes three basic stages of response to stress: (a) the Alarm stage, involving the initial shock of the stimulus on the system, (b) the Resistance stage, involving the adaptation to the stimulus by the system, and (c) the Exhaustion stage, in that repairs are inadequate, and a ...
A hotwash is the immediate "after-action" discussions and evaluations of an agency's (or multiple agencies') performance following an exercise, training session, or major event, such as Hurricane Katrina.
A typical HIIT session uses a 2:1 work-to-rest ratio, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure. The entire HIIT session may last between four and 30 minutes, meaning that it is considered to be an excellent way to maximize a workout limited by time constraints. [14]
Key elements of the training plan are measures, such as working hours, due date and evaluation. Another key element is the choice of a trainer or coach assigned to the project. In order for the plan to be effective, a knowledgeable coach, a co-worker, a training vendor or a manager with excellent leadership skills is needed to conduct the ...