TRAINING METHODS I - The Portugal way toward healthy life

In the research part of the In Common Sports project, every nation has different training methods. From the physical tests we use twice a year our researchers suppose to see the differences between the participants of the countries and training methods.

Now the trainer of Vila Nova de Cerveira, Nuno Silva describe the details of portugal trainings:

„The Work Method of the Vila Nova de Cerveira team is specifically designed so that all athletes feel good on a daily basis and in competitions. The team trains twice a week, 1 hour per session. The planning is done trimensal.

In the post competition period, all the workouts are done in the Gym. Usually we warm up for 10 minutes, explane the procedure, train for 35 minutes and at the end 15 minutes of mobility and stretching. I Have two types of workouts that can be done in the Gym. The first one is a strength trainign that involves the larger muscle groups alternating the upper body exercises with low body exercises.

We performed 3 sets of 10 repetitions of bench press, 3 sets of 10 repetitions of squat, 3 sets of 10 repetitions of back row´s, and 3 sets of 10 repetitions inclined leg press. While one does the exercise, the others rest. The second workout that can be done is a circuit training, where there are 6/7/8 exercises alternating between upper and lower exercises. The exercises are done for 2 minutes, the athlete performs as many repetitions as he wants, rests and repeats again. Finishing the 2 minutes, we continue to the next exercise. For these trainings to be possible, the team is divided into two, half perform the training and the other half perform ergometer and then switch. The goal of these workouts is to prevent people from decreasing their age-derived muscle mass, increasing their overall strength and fitness level, so that they can better cope with daily tasks.

As the competitions come and the good weather begins to appear, we begin to introduce the collective sports to prepare for the competition, but without ever leaving the workouts of force.

Generally, the modal training starts with a 15-minute warm-up and already within the modalities making passes and reception. Moving on to the 35 minutes of fundamental part where you train in game format, making stops to teach techniques, foults, game situations. In the end 10 minutes to stretch and talk about situations that may have occurred.

Traditional games only begin to be trained in the middle of May, due to the number of participants. To train traditional games, it is necessary to avoid modalities, so only when the team is already consolidated in the modalities do we move on to traditional games. In this case we warm up 10 minutes and play the entire training, doing tournaments among the students.”