Hana Diaz and Masan Igisomar perform interval circuit training at BBJ Athletics. Contributed photo
TO help build a client’s stamina and endurance, National Academy of Sports Medicine personal trainer Jerry Diaz said he helps the individual create a plan that involves cardio training and lifting weights.
Masan, who trains at BBJ Athletics, plays rugby in which stamina and endurance play a huge role. The 16-year-old wants to withstand physical impact as well as to develop quick reaction time. Hana, who is also 16, trains to improve her physique and build stamina.
Diaz said cardio performance is a key factor. There are many forms of cardio performance training, but most sports require intensive performance with short spurts of powerful movements.
He said during training “the athlete and coach must be aware of the athlete’s heart-rate to progressively manage output. Eventually, the individual will be able to manage their output and learn about their fitness status as they continue to build up their stamina.”
As for acquiring strength performance, Diaz said an individual’s joints, tendons, ligaments and spine should be safe from intensive movements that require powerful plyometric performance.
“The most advanced coaches prepare their athletes using a balanced approach with a combination of strength and cardio conditioning spread across the week, and a preparation phase heading into the sporting event,” Diaz said.
During strength training, the individual’s heart-rate zone must be steady and manageable. During the cardio phase, they must learn breathing techniques to bring their heart-rate down quickly after building it up.
For training focused on performance, Diaz said one must perform rotation movements and aim for intensive heart-rate zones during explosive and powerful movements. The goal is to execute movements repeatedly while not feeling burned, Diaz said.
For training focused on skills, he added, one must test their fitness levels with the fitness skills and techniques specific to their sport.
Diaz said if a triathlete is working on running, swimming and biking then they must be able to perform for long periods and transition to each cardio movement smoothly and repeatedly.
If a martial artist performs strikes and blocks using their hands and feet, then they should be able to transfer energy without hurting themselves, Diaz said. The same principle applies track and field, basketball, football, and other athletic sporting events.
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
