Training Principles. Types of Training Principles Types of Training Principles The Principle of...
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Transcript of Training Principles. Types of Training Principles Types of Training Principles The Principle of...
Types of Training PrinciplesTypes of Training Principles
The Principle of OverloadThe Principle of Overload The Principle of ProgressionThe Principle of Progression The Principle of Specificity (or S.A.I.D.)The Principle of Specificity (or S.A.I.D.) The Principle of Individual DifferencesThe Principle of Individual Differences The Principle of ReversibilityThe Principle of Reversibility The Principle of Diminishing ReturnsThe Principle of Diminishing Returns The Principle of OvertrainingThe Principle of Overtraining
OverloadOverload
To get stronger, the body must perform tasks that are more To get stronger, the body must perform tasks that are more challenging than those to which it is accustomedchallenging than those to which it is accustomed
Over time the body will adaptOver time the body will adapt New demands must be incorporatedNew demands must be incorporated Overload can include all aspects of training, i.e., physiological, Overload can include all aspects of training, i.e., physiological,
emotional, mental, and psychological emotional, mental, and psychological
Aerobic (>55%)Aerobic (>55%)
Anaerobic (+80%)Anaerobic (+80%)
Size (70%)Size (70%)
Strength (85%)Strength (85%)
Speed (95%)Speed (95%)
ProgressionProgression
In order to constantly improve, an athlete must progressively increase In order to constantly improve, an athlete must progressively increase the overload over timethe overload over time
The athlete must be aware that loads and demands on the body must The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injuryoccur over time to increase performance and decrease injury
10% Rule: An athlete shouldn’t increase the training volume more than 10% Rule: An athlete shouldn’t increase the training volume more than 10%/ week10%/ week
SpecificitySpecificity
In order for specific outcomes to In order for specific outcomes to occur, training must be specific to occur, training must be specific to those outcomesthose outcomes
Example: if you need to improve Example: if you need to improve your vertical jump, your exercise your vertical jump, your exercise prescription should include prescription should include explosive power such as explosive power such as exercises that target the legsexercises that target the legs
Specific muscle adaptations will Specific muscle adaptations will occur if training is specificoccur if training is specific
Training must reflect athlete’s Training must reflect athlete’s “game situation needs”“game situation needs”
Individual DifferencesIndividual Differences
Every athlete has a different Every athlete has a different physical and psychological physical and psychological makeupmakeup Pre-training fitness levelsPre-training fitness levels Requirements within their Requirements within their
sportsport Age and genderAge and gender Ability to recover from Ability to recover from
workoutsworkouts Ability to recover from Ability to recover from
injuryinjury
ReversibilityReversibility
““Use it or lose it”Use it or lose it” DetrainingDetraining Loss of one’s edgeLoss of one’s edge Loss in intensityLoss in intensity Atrophy Atrophy (decreased muscle mass)(decreased muscle mass) Reasons include: Reasons include: - injury - injury - lack of motivation- lack of motivation- overtraining- overtraining- burnout- burnout
Diminishing ReturnsDiminishing Returns
A person’s training gains will A person’s training gains will reflect that person’s prior level reflect that person’s prior level of trainingof training
Performance plateauPerformance plateau Must change exercise Must change exercise
prescriptionprescription Ethical vs. unethical training Ethical vs. unethical training
methodsmethods
OvertrainingOvertraining
Excess volume or intensity of training, or both Excess volume or intensity of training, or both resulting in fatigueresulting in fatigue
Can also be due to lack of proper rest and recovery. Can also be due to lack of proper rest and recovery. Rest is critical to make you stronger to allow for Rest is critical to make you stronger to allow for recovery.recovery.
The treatment for overtraining is rest. The treatment for overtraining is rest.
Training MethodsTraining Methods
PeriodizationPeriodization Concurrent trainingConcurrent training Interval trainingInterval training Fartlek trainingFartlek training Resistance trainingResistance training Plyometric trainingPlyometric training
PeriodizationPeriodization
Breakdown of year-long trainingBreakdown of year-long training
Three major seasons: Three major seasons:
1) off-season – recovery from potential in-season injuries, could 1) off-season – recovery from potential in-season injuries, could involve some cross training, begin specific training for specific involve some cross training, begin specific training for specific goalsgoals
2) pre-season – max performance gains to peak for the beginning 2) pre-season – max performance gains to peak for the beginning of the season, of the season,
3) in-season – attempt to maintain gains made during off season 3) in-season – attempt to maintain gains made during off season
trainingtraining
ConcurrentConcurrent
Training all energy systems at Training all energy systems at the same timethe same time
Different types of training Different types of training simultaneouslysimultaneously
Great for general fitness (circuit Great for general fitness (circuit training)training)
Performed during the off-season Performed during the off-season for certain athletesfor certain athletes
Ideal for keeping variety in one’s Ideal for keeping variety in one’s exercise programexercise program
IntervalInterval
Can benefit both anaerobic and aerobic systemsCan benefit both anaerobic and aerobic systems Alternating periods of intensity within a given Alternating periods of intensity within a given
workoutworkout Great for lactic acid training thresholdGreat for lactic acid training threshold Manipulates length of intense period, its Manipulates length of intense period, its
intensity, length of rest, and number of intensity, length of rest, and number of repetitionsrepetitions
ResistanceResistance
Lifting weights is the most common formLifting weights is the most common form Weight provides resistance to musclesWeight provides resistance to muscles Broken down into number of: Broken down into number of: sets, repetitions, rest, tempo (speed of sets, repetitions, rest, tempo (speed of
repetition), loads, and volumerepetition), loads, and volume
PlyometicsPlyometics ““Stretch-shortening exercises”Stretch-shortening exercises” These exercises must be a movement These exercises must be a movement
followed by an eccentric (lengthening) followed by an eccentric (lengthening) contraction..contraction..
Examples include: bounding, hopping, Examples include: bounding, hopping, jumping, box jumps, box drillsjumping, box jumps, box drills
Develops strength and powerDevelops strength and power For explosive sports/ activitiesFor explosive sports/ activities (sprinters, power-lifters, basketball & (sprinters, power-lifters, basketball &
football players) football players) Children should also avoid repeated Children should also avoid repeated
long, high intense plyometric routines. long, high intense plyometric routines. (too much stress on the joints)(too much stress on the joints)