Training for basing skills at home and in between practices which will help you increase your strength and improve your skill for practice

WHAT IS LOADED MOVEMENT

 Loaded movement is an exercise that requires more effort in order to manage an external force against our body.eg,

1. picking up something and moving a box

2. performing a push up

3. lifting a heavy machine

GENERAL TYPES OF LOADED MOVEMENT

ESTABLISHING STRENGTH TRAINING. The load focuses on improving our body and joint stability e.g. yoga and Pilates.

GENERAL STRENGTH TRAINING. Biceps curls, loaded squats, and weight lifting exercise.

FUNCTIONAL STRENGTH TRAINING. It is a functional pattern style training which works on loading everyday human movement.

SKILL SPECIFIC STRENGTH TRAINING. Using intensity cheer conditioning and body before skill workouts or cheerleading.

WHAT HAPPEN TO YOUR BODY?

When your body starts using additional resistance it will be used to it as long as you are using your techniques and posture, your body will become strange.

Benefits of training with loaded movement.

1. muscles – become stronger.

2. Bones -Become stronger and resistant to impact.

3. Body shape -Improve body shape and overall tone.

4. Movements – As long as your movements are correct they become smoother.

5. Joints – Adapted to add weight and become more stable.

6. Skills – Improve overall shape and tone.

7. Mentally – Boost your mood and increase confidence.

8. Metabolism – reduce your fat burn.

WILL STRENGTH TRAINING MAKE ME BIGGER?

Some people get scared of what others will say about them and how the strength training will make them look like bodybuilders and if you let your fear control you on how people say your muscle will increase in size and you will end up with an exercise muscular look.

HYPERTROPHY – The name of this phenomenon is very difficult to achieve. That’s why you will find most cheerleaders will spend their entire career doing it because it requires a bar, supplements, training regimen that is almost a full time job.

Performing loaded movement or strength training for about 2hours a week you will get nowhere near the levels of hypertrophy to even naught a big difference in muscle size. However, your body will shape, gain strength and also efficiency for strength skills because you are lifting a much smaller weight. You can also advance in loaded movement training with a combined nutrition strategy.

SKILL SPECIFIC TRAINING

Skill specificity means choosing a particular exercise design for specific skill making sure your loaded movement is productive.

Productive – e.g., by using the correct technique to build a basing skill and gradually increase the weight it will be productive because you’re training a loaded movement using the correct training method for this skill.

Counterproductive – e.g., Using strength training to train a skill which is based on explosive power and active flexibility.

Adding too much wait will compromise the quality of movement joint stability and will not increase explosive power.

HOW TO TRAIN BASING SKILL AT HOME?

There are only two ways which one can use loaded movement training.

Training strength – Improve the amount of force your muscles can lift in a single day. Training endurance – How long can your muscles work continuously for a long time without tiring or a break.

you can also work on a combination of both.

Here are some of the load based stunt training.

1. PRACTICE YOUR STUNT – Practice the stunts and counts you usually practice with your team when holding a dumbbell.

2. FIX YOUR CORE – When performing your crunches, sometimes you have to spend time fixing your core by laying on your back and lifting your legs.

3. TRAIN YOUR SHOULDER STABILITY – Focus on keeping a good posture by using plunks, headstands and walking around with weight overhead.

3. TRAIN YOUR GRIP – By increasing your strength with loaded movement you have to focus on keeping your grip active.

4. TECHNIQUE AND COORDINATION – Practice the loaded movement by starting with small weight and increasing your resistance.

5. IMPROVE STAMINA – Training your endurance with a HIIT workout such as the intensity series can really boost your performance.

SAFETY AND TECHNIQUE

. CORE AND POSTURE – One should focus before trying any loaded movement.

. TECHNIQUE – Before you try any new technique make sure you fully understand the method and get guidance whether it’s tumbling or stunting or anything else because some techniques can be dangerous and can lead to injuries.

. TRUST AND EXPERTISE – Before trying any loaded movement you should only take training advice from trusted trainers. Always check the certification or accreditation before you trust someone. 

. PAIN ALERT – ”No pain -no gain ” through muscle soreness it can tell someone you have been working hard which is dangerous.

 . AGE AND LIMITATIONS – Younger athletes should only work on light loaded movements and always be assisted.

PROGRESSING FURTHER

Loaded training can start with something simple like light weight to practice your moves. From there you can progress into exercises and strength conditioning programs that will really push your athletic ability.