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__ PRINCIPLES OF TRAINING __ We need to train to improve our fitness. For steady progress and to avoid injury we often use the accronym of SPORT principles. There are also other [|principles of training] that should be considered and used when designing a training programme. n  ** S ** pecificity n  ** P ** rogression n  ** O ** verload n  ** R ** eversibility n  ** T ** edium n  Every type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. n  We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop. n  **  Sprinters ** – include a lot of speed work in there training. This helps to develop their fast twitch muscle fibres. n  **  Endurance athletes ** – need to develop their slow twitch muscle fibres. They train over longer distances of for a longer time. n  **  Games players ** – include both speed and endurance training into their programme, developing both types if muscle fibres. n  The body takes time to adapt to more or harder exercise. We must build up stress on our bodies in a gradual, or progressive, way – by lifting heavier weights or running further. n  ** What do you think will happen if we build up stress on the body too quickly or slowly? ** n   We will increase the risk of injury or may become disinterested or bored and give up. n  Quite simply, we can only achieve improvements in most aspects of physical performance by forcing the body to work beyond it’s current known limits. In other words we OVERLOAD it. n  ** Example ** – to improve our aerobic fitness by running, we could run more times a week, complete the run in a shorter time or increase the distance we run. Each one of these will overload the aerobic system. The aerobic system will gradually adapt to cope with the overload and we will become fitter. n  The process of REVERSIBILITY applies to most aspects of physical performance. It means that the effects (or improvements) of training will be lost at about one third of the rate at which they were gained. n  We lose our aerobic fitness more easily than our anaerobic fitness because our muscles quickly lose much of their ability to use oxygen. n  Our anaerobic fitness is affected less by not training. If we follow a strength-training programme for 4 weeks, we will lose our gains in strength after about 12 weeks of inactivity. n  Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. n  1. We can follow a long work out with a short one, a hard session with relaxed one or high speed session with a long one. n  2. We may be able to change the way we train and where we train. n  3. Vary the way we train – shin splints can be avoided by running on grass rather than on hard roads.
 * SPECIFICITY**
 * PROGRESSION**
 * OVERLOAD **
 * REVERSIBILITY **
 * TEDIUM**

=__**OTHER PRICIPLES TO CONSIDER:**__=

__Principle of RECOVERY:__

__Principle of DIMINISHING RETURNS:__

[|Principles of Training Quiz:] Test yourself on what you know!!!


 * Alternatively.... you may use the following

Training Principles. ** The Principles to be followed when designing a Training Programme can be remembered by using the first letter of the word **SPORTFIT.**  Ideal = 40 to 90 mins || Do you push your comfort zone. ||
 * **Key ** || **Principle ** || **Explanation ** ||
 * **S ** || Specificity || Training activity must be specific for the event & position ||
 * **P ** || Progression || Must increase some aspect of training, distance, time, weights etc ||
 * **O ** || Overload || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Apply added resistance when running etc to improve power ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">R ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Regression or Reversibility || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">If you stop training your fitness level will decrease. (Not $ in bank). ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">T ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Time || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">How long is each training session.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">F ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Frequency || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">How frequently you train. Minimum should be 3-4 times / week. ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">I ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Intensity || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">How hard is the training session.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">T ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Target Heart Rate || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Aerobic athletes should spend most of the session at 70% HR <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Verdana','sans-serif'">(max) <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'"> ||

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<span style="FONT-SIZE: 16pt; FONT-FAMILY: 'Verdana','sans-serif'">**Examples** of how to apply the **Principles of Training**

<span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Netball Centre should do more aerobic training than Goal Shoot || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Week 1 -2 run 3km easy (14 min) <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Week 3 -4 run 5km easy (24 min) <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Week 5- 6 run 5km (target 20 mins) || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Aerobic drops quickly, Strength slowly. || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Min = 20mins Ideal = 40 to 90 mins <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">120 mins+ must be a special condition <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">eg Marathon training || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Form 3 swimmer = 10 sessions / week. || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Some at Higher HR and some Recovery. ||
 * **<span style="FONT-SIZE: 14pt; COLOR: white; FONT-FAMILY: 'Verdana','sans-serif'">Key ** || **<span style="FONT-SIZE: 14pt; COLOR: white; FONT-FAMILY: 'Verdana','sans-serif'">Principle ** || **<span style="FONT-SIZE: 14pt; COLOR: white; FONT-FAMILY: 'Verdana','sans-serif'">Explanation ** ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">S ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Specificty || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Training activity must be specific for the event & position. Eg Middle distance runner should not do weight training.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">P ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Progression || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Soccer pre-season 6 week run programme.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">O ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Overload || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Apply added resistance but still perform the drill. Use a sled or parachute when doing speed sprints. Throw a heavier ball than you would normally throw. ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">R ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Regression or Reversibility || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">If you stop training your fitness level will decrease. Time off for injury or slackness will show a decrease in fitness level.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">T ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Time || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">The length of each training session.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">F ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Frequency || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Minimum should be 3-4 times / week. To maintain fitness. More sessions should be used to improve performance.
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">I ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Intensity || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Intensity for part of the training session hould match the intensity of the game or race. Slow or easy training will not prepare you for performance. ||
 * **<span style="FONT-SIZE: 22pt; FONT-FAMILY: 'Verdana','sans-serif'">T ** || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Target Heart Rate || <span style="FONT-SIZE: 14pt; FONT-FAMILY: 'Verdana','sans-serif'">Aerobic athletes should spend most of the session at 70% HR <span style="FONT-SIZE: 10pt; FONT-FAMILY: 'Verdana','sans-serif'">(max) = 140 bpm