Principles of Training

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Contents 1 Principles of Training 1.1 Progressive Overload 1.2 Specificity 1.3 Reversibility 1.4 Variety 1.5 Training Thresholds 1.5.1 Aerobic Threshold 1.5.2 Anaerobic Threshold 1.6 Warmup/Cooldown 1.6.1 Warmup 1.6.2 Cooldown 1.7 Application of Training Principles

Principles of Training

Progressive Overload

Progressive overload: the body will adapt when the training load is above normal and is progressively increased as improvements in fitness occur

• Training load can increased by increasing: load/intensity/frequency
• Improvements: cardiac output ^, increased oxygen consumption by muscles applied to strength, flexibility (quickly) and aerobic training

Specificity

• It is important to train for specific fitness components of that sport or activity and the specific skills required
• Gains will be made when activity in training resembles what occurs in the game situation
• Training specific to:
  • Muscle groups
  • Energy systems
  • Fitness components
  • Skills
• Because the body adapts to stresses in specific (not general) terms
• Metabolic specificity: identifying and developing the energy systems appropriate to the activity eg marathon runner: targets the aerobic system, the javelin thrower stretches for flex

Reversibility

• Also called the ”detraining effect„
• Changes to fitness produced by training reversed if training ceases
• The ”use it or lose it„ principle„
• Therefore, 3 sessions per week at 70% MRH must be completed, and alternate exercises must be done when injured
• Reversing process: aerobic- slowly, strength- less slowly, flex- quickly

Variety

• It is the gradual increase in load and intensity of training, from easy to difficult
• Providing activities which will keep athletes fresh, but still using movement patterns and skills of that sport
• Advantages: motivation, maintaining an aerobic base, avoiding/recovering from injury, assists muscular balance
• Useful when applying the progressive overload principle, but non-essential

Training Thresholds

• training threshold: the minimum amount of exercise required to produce an improvement in your fitness
• 3 factors: heart rate, ventilation, blood lactate levels (lactic acid)
• Usually explained in terms of MHR cf VO2 Max

Aerobic Threshold

• Training rate at which baseline lactic acid levels start to rise, heart rate is raised and the body’s ability to use oxygen is improved, conversation is conducted easily
• 60-70% MHR
• The lower limit of the training zone

Anaerobic Threshold

• 85% MHR
• Will improve anaerobic system and produces lactic acid
• Near the body’s limit of oxygen, the upper limit of the training zone
• Trained by short, quick energy bursts
• Includes: anaerobic glycolysis, more fast twitch muscle fibres, reduced rate of lactic acid removal

Warmup/Cooldown

Warmup

• the first phase of a training session
• Purpose:
  • Increased body and muscle temperatures
  • Prevent injury
  • Stimulate cardio system
  • Increase oxygen to muscles
  • Prepare mentally
• Should Include:
  • Short aerobic activity (to a light sweat)
  • Stretching exercises
  • Calisthenics
  • Skill rehearsal

Cooldown

• occurs following exercise/vigorous activity
• Purpose:
  • Reduce stiffness/swelling
  • Reoxygenate the blood
  • Removal of waste products
  • Returns body temp to normal
• Should Include:
  • Aerobic work and stretching

Application of Training Principles

• All basic principles apply to the three types
• Gains in strength: maximised by use of the overload principle

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