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Strength Training Programs for Hypertrophy, Power & Sport. Sport- specific strength training programs are fundamental to an athlete's development and success. Long gone are the days when coaches shunned weight lifting for fear that it might hinder the performance of fine skill and correct technique. It's now accepted that high levels of strength are a prerequisite to superior speed, power, strength endurance and overall sporting performance. Football Program; Rugby League Program; Weight Training Program; Case Studies; Training. Musashi works alongside some of Australia’s leading sporting teams and athletes. Warm Up: Before we get into the training program.Unfortunately, most strength training programs fall well short of what an athlete requires.. Bodybuilding and Olympic weightlifting programs still dominate many athletes' training regimes. While these types of training have their place, strength training for sport consists of a more refined approach than simply lifting heavy weights as many times as possible. This article outlines the concept and the benefits of a periodized strength training plan. This is the most effective approach to strength training for sport. Not only does it help in the prevention of over training, it gives the athlete the best chance of peaking physically at the right time. Exercise Selection. The principle of specificity states that training should mirror the demands of the sport as closely as possible (1). This applies not only to way the body's energy systems and neuromuscular system is taxed (through manipulation of intensity and rest intervals etc) but also to the movement patterns of each exercise. Bodybuilders tend to isolate a muscle group and work it to exhaustion. Athletes on the other hand should train movements rather than muscles. Please consult a physician before beginning any challenge, diet plan, supplement regimen, or workout plan. The End Of The Ultimate Weight Training Workout Routine; Frequently Asked Questions. Who is this guide for? Uh, pretty much everyone. Basically, if you want to create the weight training workout routine that will work best for. 1 Programs for Rugby League Strength Training Programming is essential as it is the compilation of a group of exercises to a set plan in order to achieve a maximal result in the most efficient manner possible. Football Weight Training Program Weight Training for Football Share Pin. Use this generic program for body contact football sports, including American football, Rugby. Off-Season Strength Training for Amateur Rugby. Off-Season Strength Training for Amateur Rugby Players. TAGS: VO2 Grids, Rugby Suicide. The program is just three exercises each training day plus a core movement at. A simple example is the vertical jump. The muscles involved in this action (calves, quadriceps, hamstrings, gluteals etc.) could be trained separately with exercise choices such as toe raises, leg extensions, leg curls, kickbacks and so on. A more appropriate exercise however is a barbell squat, which closely matches the movement pattern of the vertical jump. Taken a step further, jump squats are even more specific to jumping and it's not surprising that they increase vertical jump performance to the greatest extent (4). Athletes must divide their time and energy amongst various types of training - endurance, strength and power, speed and agility, tactical etc., and find the time to recover! By choosing only the most appropriate resistance exercises volume can be kept to a minimum saving energy for other types of training. This has led many coaches to incorporate Olympic weight lifting into their strength training programs, almost without question. The rationale is that just a few Olympic lifts will build all- round strength and power. Whilst exercise such as power cleans can be beneficial to some athletes, for many there are more specific and more appropriate options (2). Many of the sample strength training programs within this section of the website consist of relatively few exercises. This is deliberate and while it may seem unbalanced at first glance, it takes into account other training the athlete is expected to complete. Different Types of Strength Training. How to design weight training programs and implement weight training methods and strategies that. Working heavy and light set routines into your weight training program can be an effective technique to keep your muscles. The program's strength and conditioning components have been devised and administered by Martin Harland, a sports scientist who has previously worked with professional rugby. Here's a general program that shows you how to do just that. Building Power With Weight Training. Follow these guidelines in power weight training. Don't choose a weight that's too heavy. A training programme for rugby players that will enable maximum benefits from limited training time- Increase. What constitutes an in-season rugby training. Basic weight training loadings and their. Unlike bodybuilding, where the only aim is to increase the size and appearance of muscles, strength training programs for sport ultimately must develop either explosive power or muscular endurance (2). However, rather than immediately embarking on a program to improve either or both of these fitness components, a more effective approach is to first build a solid foundation.. Basic Strength. Basic strength training programs adapt the body for more strenuous resistance training later on. It's objective is to prepare the body by targeting all of the major muscle groups, tendons, ligaments and joints helping to prevent injury (2). The less experienced an athlete is, the more time they will need to spend developing foundational strength before progressing onto more advanced forms of resistance training. But even experienced athletes should set aside some time during the year to complete a phase of basic strength training. It can help to redress some of the muscle imbalances that inherently occur with competitive sport. Hypertrophy. Some athletes will benefit from increasing their lean body mass by adding extra muscle bulk. However, the number of athletes that require hypertrophy training or a phase of bodybuilding is far fewer than most would expect. Larger muscles are not necessarily stronger and more weight - even lean, active weight - can be a hindrance in many sports. Maximal Strength. Bodybuilders have exceptional muscle mass but they are typically bigger than they are strong. Maximal strength training programs do not necessarily increase the size of a muscle (hypertrophy) but they do lead to neuromuscular adaptations that are favourable to most athletes. Even endurance athletes can benefit from maximal strength training (5,6). Explosive Power. Just as an athlete can be extremely muscular and lack an associated level of strength, they can also be exceptionally strong but lack significant power. Most athletic movements occur much more rapidly and demand significantly more power than lifting maximal loads. If maximal strength is not converted into sport- specific power, athletic performance will not improve - certainly not to the extent that it could. Muscular Endurance. While many sports are dominated by powerful, explosive actions some athletes are required to overcome a relatively low resistance but for a prolonged period of time. Just as power athletes should convert maximal strength into explosive power, endurance athletes should aim to convert maximal strength into muscular endurance. Of course, many team sports require a combination of the two - power and strength endurance - and developing both simultaneously without one negating the other requires careful consideration. The Periodization of Strength. To promote long term training improvements and avoid over training, an overall training program can be split into specific periods, each with their own objectives and set of training parameters. This concept is called periodization and it is the most effective approach to planning strength training programs for sport. The overall training program (usually taken as one year long) can be split into set periods and usually consist of the: Preparation Period (Pre- season)Competition Period (In- season)Transition Period (Off / closed- season)By co- ordinating the different elements of a strength training program with the phases of a typical season, the athlete can reach a peak for the start of the competitive season and most important parts of year. Just as an overall season is split into distinct periods or phases so is the development of sport- specific strength. As mentioned earlier, it makes sense to develop certain types of strength before others. Here are the phases, in order, of an overall strength training program (which also lasts a year) and how they should coincide with phases of a typical season above: Phase 1 - Basic Strength. Training for many sports can have an unbalancing effect on the body's musculoskeletal system. One side of the body may become stronger than the other, agonists may be overly strong compared to antagonists and smaller muscle groups are often neglected. Left unchecked these imbalances can compound and may lead to chronic and acute injury. A period of basic strength training should occur at the start of the preparation period (early pre- season). For less experienced athletes it may be necessary to start during the transition period (closed season). Phase 2 - Maximum Strength / Hypertrophy. Most athletes benefit from a period of maximal strength training. The length of this phase will vary depending on the sport. Strength and power athletes will spend more time in this phase compared to endurance athletes for example. If a period of hypertrophy training is required (i. To be effective however, this general base of strength must converted into sport- specific power or muscular endurance or both. The conversion of maximal strength occurs late in the preparation phase and may continue into the start of the competitive season. Phase 4 - Maintenance. When strength training stops the benefits gained previously quickly diminish. In order to avoid this detraining effect a certain level of conditioning is required to maintain the gains made in the preparation phase. Fortunately, the volume required to maintain strength is less than that required to build it. But with the onset of competitive matches and events, plus a greater emphasis on tactical and skill- based training, less time is available for strength conditioning and sufficient recovery. The maintenance phase occurs throughout the competitive season. Phase 5 - Active Recovery. Following a strenuous season, a break from structured training and the rigours of competition is crucial for physical and mental respite. This can mean a complete break from all types of strength training programs for several weeks. Any longer than 3- 4 weeks however, and fitness, particularly strength and power, diminishes rapidly. The active recovery phase occurs in the transition period (off / closed season). Here are two sport- specific examples of how the various phases of strength training may occur in an annual plan: Some sports do not have one continuous season. Swimmers for example, may have two competitive phases during the year. Boxers may need to prepare for several bouts in a year - each bout being the competitive phase. You will find more detailed strength training programs (covering the different types of strength) within this section of the site. See also the sport- specific sections for strength training programs designed specifically for that sport. References for Strength Training Programs. Baechle TR and Earle RW. Champaign, IL: Human Kinetics. Bompa TO. 1. 99. 9 Periodization Training for Sports. Champaign,IL: Human Kinetics. Fleck SJ and Kraemer WJ. Champaign,IL: Human Kinetics. Wilson GJ, Newton RU, Murphy AJ, Humphries BJ. The optimal training load for the development of dynamic athletic performance. For each key length it computes the frequencies of characters in the input text that would have been encoded by the same position in the keyword. It then repeatedly rotates this freqency sequence and records the rotation that gives the best match to the average frequencies in english language text. It then averages scores from the best match for each position in the key and compares this to a threshold value. This application can be used to encrypt or decrypt messages using a Vigenere cipher. To encrypt or decrypt a message, you will need a secret key. To decrypt the message, the same operation is performed in reverse. C programming - Trying to make Vigenere encryption/decryption program . Can you take a look on this code please? 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While this disables the Autorun functionality completely, the Autoplay feature will continue to pop- up, however, it will exclude the potentially dangerous Autorun. You must keep in mind that these preventive security measures do not eradicate potential malware infections. We recommend strict caution when opening/executing/clicking any unknown files! If double- clicking the file does not run bring up the Registry editor dialog window, right- click the file icon, select Properties and edit the filename on the General tab to ensure the last four strings of the filename are . Confirm any prompts to save your changes. B2 - How to re- enable Autorun and Autoplay (Windows XP and Windows Vista). If you need to undo the changes you have made following the instructions in section B (above) right- click this link to download the Reenable. Autorun. reg file and repeat the instructions from section B (above) only this time use the Reenable. Autorun. reg file. Note that the infiltration can spread through shared folders.(i.) Press CTRL+ALT+DELETE, and then click Change password..(ii.) Type your old password, type your new password, type your new password again to confirm it, and then press ENTER. If you don't have an ESET product (3. Take precautions to prevent the virus from. This document entitled « How to remove the virus CONFICKER. Microsoft security patch. PC) and run our free stand- alone cleaner: http: //download. ESETConficker. Cleaner. To verify that the stand- alone cleaner removed the Conficker threat, rerun the stand- alone cleaner and then run a scan with your ESET product. After successfully running the ESET stand- alone cleaner, we recommend that you read the following Microsoft article for information about important security patches and recommended group changes. If the ESET stand- alone cleaner does not fully remove the Conficker threat, the Microsoft article above also contains manual Conficker removal instructions. For maximum protection against future threats, make sure your operating system is patched according to Microsoft's recommendations and that your ESET product is up to date. Important! To find further information on protecting yourself against the Conficker worm please refer to our ESET blog entry. Microsoft Patch To Prevent Conficker WormCleaning Steps (Network). Use NMap to locate infected machines. If you suspect that a Conficker infection is in place on computers in your network, you can use the free utility NMap to detect infected clients using the following commands: To scan your network: nmap - PN - T4 - p. However, Microsoft Windows Server 2. This is the culprit, or one of the culprits, that is trying to infect other computers. If Conficker is still showing threats after all machines are patched, then there is either an unpatched machine still remaining or ESET is not installed and updated on a machine. Conficker/Downadup Computer Worm Detection Tool Released. For Immediate Release. Office of the Press Secretary. Contact: 2. 02- 2. The U. S. Department of Homeland Security (DHS) announced today the release of a DHS- developed detection tool that can be used by the federal government, commercial vendors, state and local governments, and critical infrastructure owners and operators to scan their networks for the Conficker/Downadup computer worm. The department's United States Computer Emergency Readiness Team (US- CERT) developed the tool that assists mission- critical partners in detecting if their networks are infected.
The tool has been made available to federal and state partners via the Government Forum of Incident Response and Security Teams (GFIRST) Portal, and to private sector partners through the IT and Communications sector Information Sharing and Analysis Centers (ISACs). Additional outreach to partners will continue in the coming days. Department cyber experts briefed federal Chief Information Officers and Chief Information Security Officers today, as well as their equivalents in the private sector and state/local government via the ISACs and the National Infrastructure Protection Plan framework. This worm can infect Microsoft Windows systems from thumb drives, network share drives, or directly across a corporate network if network servers are not protected by Microsoft’s MS0. US- CERT recommends that Windows Operating Systems users apply Microsoft security patch MS0. Bulletin/MS0. 8- 0. This security patch, released in October 2. Home users can apply a simple test for the presence of a Conficker/Downadup infection on their home computers. Instructions, support and more information on how to manually remove a Conficker/Downadup infection from a system have been published by major security vendors. Each of these vendors offers free tools that can verify the presence of a Conficker/Downadup infection and remove the worm: Symantec: http: //www. Mc. Afee: http: //www. The easiest way to do this is to set your system to receive automatic updates, which will ensure you automatically receive security updates issued by Microsoft. If your system does not allow automatic updates, we recommend that you manually install the Microsoft security patch today through Microsoft Update at http: //update. Install anti- virus and anti- spyware software and keep them up- to- date. Enable a firewall which will help block attacks before they can get into your computer. 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Bonus malus/clawback provisions and non- financial performance metrics rise as banks and insurers respond to regulatory pressures Non- financial measures increasing to assess quality and sustainability of performance Mercer’s latest Financial Services Executive Compensation Snapshot Survey shows that 7. The most popular changes planned are the strengthening of bonus malus and clawback conditions (4. The survey reviewed the pay practices of 5. Europe, North America and Asia. Mercer’s report is intended to provide an update on key global changes and practices in financial services compensation programs. The report is designed to capture the latest changes or anticipated changes to compensation programs among major financial services companies. According to Vicki Elliott, Senior Partner at Mercer, “Financial services HR teams and Remuneration Committees are being challenged to find ways to structure pay to engage, motivate and retain high- performing staff while being mindful of regulatory requirements and public pressure. Since 2. 00. 8, we’ve seen a steady change in approach as companies actively tie rewards more closely to risk and multi- year performance.”Mercer’s latest report highlights changes financial services companies are making to their approaches in 2. For example, there is much focus on increasing individual differentiation in their bonus distributions. Bonus deferrals, bonus malus and clawbacks. Broadly, most organizations have a mandatory bonus deferral in place with nearly all banks and almost half of insurance companies having these plans. Interestingly, 4. North American organizations do not have a mandatory deferral program in place. This is in stark contrast to Europe (8. EU regulation has been more prescriptive on the issue. Thirty- two percent of European organizations plan to increase the use of bonus malus in 2. North America. However, more organizations in North America (3. European companies in 2. Forward- looking long- term incentive plans. Nearly 7. 5% of organizations currently have a forward- looking long- term incentive plan in place in both North America (8. Europe (6. 2%). They are somewhat more prevalent in the insurance industry (8. Elliott says, “Companies are learning that it is crucial to maintain a forward- looking long- term incentive plan to link top executives to the accomplishment of long- term performance goals rather than relying on a mandatory deferral plan. Employment Programs for Newcomers. With respect to bonus plans. Financial Services Executive Compensation Snapshot. Mercer’s latest Financial Services Executive Compensation. Most banks assess compliance/risk management elements as part of their incentive compensation programs. For example, in a scenario where there is no annual bonus or a significantly reduced bonus paid, there would be limited ties to longer term performance if only a mandatory deferral was in place.” Of particular concern right now is how the EBA is proposing to count the value of long- term incentives in determining the variable to fixed pay cap compliance, which would unfortunately discourage the use of long- term incentives. Non- financial performance measurement. Most organizations link non- financial performance to incentive compensation. Compliance/risk management (6. Most banks assess compliance/risk management elements as part of their incentive compensation programs (8. Employee metrics (6. Customer metrics are prevalent in banks (6. Other metrics include achievement of strategic initiatives, business expansion, corporate social responsibility, leadership metrics, corporate citizenship and people management, to name a few. Pay mix. According to Dirk Vink, Mercer consultant specializing in executive remuneration and manager of this survey, “The clearest trend since the EU bonus caps is the increase in fixed compensation. However, reducing the amount of variable incentive pay weakens the link between performance and pay. As a result, there will also be less pay that can be deferred and aligned with the risk time horizon of the business.”There is an emerging difference in the pay mixes between European and North American banks, largely due to regulatory developments in the EU. European banks are increasing the weight of base salaries, particularly for their identified staff, whereas the North American banks are not. However, the question remains whether this trend will ultimately influence North American banks to do so to remain competitive on fixed compensation for their key risk takers. Notes to Editors. This edition of the survey looks at changes in annual, deferred and long- term incentives, pay mix and role- based allowances. Fifty- three percent of companies are based in Europe, 4. Title: Five Things to Consider When Creating Employee Bonus Plans Author: Arthur F. Rothberg, Managing Director, CFO Edge, LLC Created Date: 5/22/2013 10:45:51 AM. Certified Executive Compensation Professional (CECP). The WorldatWork group of registered marks also includes: Alliance for Work-Life Progress or AWLP, workspan and WorldatWork. Bonus Programs and Practices WorldatWork 1. See the Bonus Incentive Programs by Fox Lawson & Associates, a Division of GBS and review detailed product information. Compensation Programs. Eligibility requirements and other details of the program can be obtained by contacting Compensation staff in Human Resources Management. Just try to talk to law firm leaders about money these days, especially associate compensation. You may not get very far as they tend to be a bit reticent, to say the least. But -really, can you blame them. Annual Employee Bonus Plan. This Annual Employee Bonus Plan (“Plan”) is designed to provide an effective means to motivate and compensate eligible employees, on an annual basis. The Compensation Committee. Sales compensation plans are the carrot that company management uses to motivate its sales teams. However, not all compensation programs are created equal. North America and 4% in Asia. Fifty- five percent of companies are in banking, 3. Mandatory deferral – Bonuses (short- term incentives) can be deferred over time (for example, performance of 2. Compensation and benefits. Benefits – programs an employer uses to supplement employees. There are different types of variable pay plans, such as bonus schemes, sales incentives (commission), overtime pay. This allows employers to consider how successful results have been over several years, so preventing short- termism. Bonus Malus – Refers to the part of the deferred bonus that has not yet been paid out and can be . It can be reclaimed by the employer in, for example, cases of gross negligence or non- compliance. Mercer will be discussing the findings of this survey in a webcast on July 9. To register, visit http: //www. About Mercer. Mercer is a global consulting leader in talent, health, retirement and investments. Mercer helps clients around the world advance the health, wealth and performance of their most vital asset – their people. Mercer’s more than 2. Mercer is a wholly owned subsidiary of Marsh & Mc. Lennan Companies (NYSE: MMC), a global professional services firm offering clients advice and solutions in the areas of risk, strategy and people. 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Bossa nova takes were a dime a dozen during this era, but Ayers manages to put his individual stamp on “Bonita,” “Look to the Sky. In his vibraphone playing, Ayers retains the whispered restraint of Jobim’s vocals while at the same time opening a lustful corridor in the seemingly harmless ditties. George Washington Carver. George Washington Carver Elementary School offers approximately 7. In addition, students are involved in a variety of after school activities that offer enrichment, support and exploration. Students have use of a state- of- the- art networked computer lab, which affords them instant access to the World Wide Web. Computers have been installed in every classroom so that problem- based learning projects can be further enhanced by infusing technology into daily learning. Students participate in World Languages (Spanish), Art, Music (instrumental and vocal) and Physical Education classes. George Washington Carver Elementary School offers approximately 700 students from grades pre-k through eight an engaging and challenging academic program. NJ 07928 (973) 635-2428. View Kelly Grew's business profile as Member at Association for Children of New Jersey and see work history, affiliations and more. On June 2, the MHS Key Club participated in the Madison High School Service Day. The Key Club hosted twenty-four 3rd and 4th grade Newark SCEEP students. A Gifted and Talented Program is offered for students identified with Language Arts Literacy, Math, Technology, Visual Arts and Performing talents. Students in the Gifted and Talented Program are also given the opportunity to participate in a network of extended learning programs and competitions that occur outside of school. The After School Youth Development Program provides tutorial and recreational services to provide students with an opportunity to raise their academic levels in reading, writing and math. George Washington Carver offers a variety of clubs and after school programs in which children can become involved. Such programs meet the students’ needs, interests and help to motivate and enhance their self- esteem. To improve NJ ASK scores in 3rd through 8th grade, students can take advantage of before school, after school and Saturday NJ ASK Academies. Students in grades 3, 4, 5, 6 and 7 receive additional tutoring through the Suburban Cultural Educational Enrichment Program (SCEEP). The Health Zone provides health care services to our students and is a school- based clinic affiliated with Jewish Renaissance Medical Center. The primary resource for the literacy K- 5 curriculum is the Harcourt Trophies literacy series and the primary resource for the 6- 8 literacy curriculum is the Mc. Dougal Littell literacy series. These programs support instruction in reading, vocabulary, language, and writing. Students are engaged in a balanced literacy program five days a week for 1. The primary resource for the K- 5 mathematics curriculum is the Everyday Math program and the primary resource for the 6- 8 mathematics curriculum is the Connected Math program. George Washington Carver offers students a rigorous course of study that is aligned with the New Jersey Core Curriculum Content Standards. George Washington Carver Elementary School is the site for Bruce Street School for the Deaf, one of the oldest (1. All students who attend George Washington Carver are challenged to excel academically, socially and morally. Caldwell High School honor students sought for tutoring program. Find a Program; Our Services. PCCI-SCEEP Tutoring and Mentoring. Fl 2, Newark, NJ 07102. Email: [email protected]. Ages of youth served: 7-11. It’s October so that means its time for a new Suburban Cultural Educational and Enrichment Program (SCEEP) beginning at the Community Church of Mountain Lakes. Newark, nj - this saturday april 21st ~ protestant community centers inc. Margaret 'Marty' Congleton Lacey, 83, of Glen Ridge, passed away on Monday, Aug. Born in Newark to Richard J. Congleton, she and her family. Working in conjunction with Suburban Cultural Educational Enrichment Program (SCEEP) of Newark, BCI has helped fund and coordinate a nine month tutoring program for. |
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