10AADP Principles of Training

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Principles of Training

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Presentation transcript:

10AADP Principles of Training Designing a Programme 10AADP Principles of Training

Basic Training Concepts Flexibility Specificity Trainability Frequency Maintenance Overload Warm up/ down Listen to your body Recovery Reversability

Principles of Training The F.I.T.T Principle Frequency: How many times you train. Intensity: How hard you train. Time: How long you train. Type: The type of training you do e.g. continuous, resistance, circuit, interval and stretching.

Specificity 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. Sprinters – Speed, muscle fibres (white) Endurance train longer at less intensity.

Progression As you get fitter your ability to train harder improves. Progression is achieved by changing parts of your training. For example increase load, decrease rest, increase intensity etc

Overload 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 OVERLOAD

Reversibility 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.

Tedium (Boredom) We need to stop boredom. We do this by varying our MOT’s or Methods of Training Changing it up.

How to remember this F- frequency I- intensity T- time T- type S - specificity P- progression O - overload R- reversibility T- tedium F- frequency I- intensity T- time T- type