PRINCIPLES OF TRAINING

DEFINITION Principles of training are important rules that the athlete must follow in order to make physical gains.

Frequency Definition: Application: The number of training sessions in a given week Application: A school athlete should aim for 3-4 training sessions per week An elite athlete will do 6/7 plus

Frequency For those interested in basic health related fitness, 3-4 days per week is sufficient. The greater the aerobic component of the event, the more frequent the training. For non-endurance athletes training frequency is around 3 days per week.

Frequency What are the dangers of over-training? Injury, burnout, fatigue leading to poor technique, boredom. What are the dangers of under-training? No improvements (or slow improvements) leading to a loss of motivation.

Intensity Definition: Application: The level (how hard) at which you train. Application: Trainings must be at a high enough intensity to stress the human body to produce changes or a coping response.

Intensity Why do we need to train at the correct intensity? In order to make improvements we need to train at the correct intensity. Train to hard and you risk injury, burnout and poor technique. If you train too little, you make no improvement leading to a loss in motivation. There are 3 ways that an athlete might measure the intensity of their training Exercise Heart Rate: Calculate training heart rate and ensure heart rate is around this number. Repetition Maximum: The maximum amount That can be lifted a Certain no. of times Perceived Exertion Ratio (RPE): A measure on a scale of ‘how you are feeling’.

Intensity

Duration Definition: Application: The length of time we train or apply stimuli. Application: Trainings must be of a certain duration in order for physiological adaptation in the body to occur. For example: Aerobic fitness sessions need to be 20 minutes plus.

Overload Definition: Application: For adaptation to occur, training sessions must be enough to challenge the bodies physical systems. Application: Trainings must be progressive and move on when things get to easy. This can be done by changing the frequency, intensity and duration of training sessions.

Overload How does frequency, intensity and duration of training affect overload? By changing frequency, intensity and duration of training we can apply overload. For example: train more frequently increases overload.

Specificity Definition: Application: Training will only produce adaptations in the biological systems (energy systems, muscle groups) stressed by the training. Application: You need to ensure that you train the energy systems, body parts and skills required for your particular physical activity.

Adaptation Definition: Application: Through applying the principles of training to your sessions the body will adapt as a result of your training. Application: The more you train and get used to the activity being performed, the more efficient the body gets. For example: Stronger muscles, better aerobic fitness etc.

Recovery Definition: Application: Rest is required in order for the body to recover from the training and to allow adaptation to occur. Application: A rest is needed to allow energy and nutrients to be directed to the site(s) where adaptation is taking place. Know when to stop.

Recovery Signs of Overtraining Elevation of resting heart rate Muscle and joint pain or injury Sickness or injury Decrease in improvement (longer time to recover)

Reversibility Definition: Application: Training benefits are lost over time if training stops. Application: Use it or lose it! Gains will decrease at about 1/3 the rate of acquisition.

Law of Diminishing Returns Definition: As athletes become fitter, the amount of improvement is less as they approach their genetic limits. Application: As fitness levels increase, more work or training is needed to make the same gains. As you’re designing training programs, remember that fitness levels will not continue to improve at the same rate as athletes become fitter.

Law of Diminishing Returns