TRAINING PRINCIPLES AND PLANNING For a training program to be successful it must adhere to all essential training principles. SPECIFICITY “ You get what you train for” Results from a games analysis of a specific playing position determines specific fitness components required and which areas of the body need developing Specific training methods selected will develop the specific fitness component required In the training program, specific exercises are chosen in each training method

TRAINING PRINCIPLES AND PLANNING…... PROGRESSIVE OVERLOAD In order to improve we exercise at an intensity greater than our existing capacity, and move towards our performance objective Overload can be achieved by increasing distance, duration, frequency and intensity of training It is a continuous process because as each training load increases, the body adapts and a higher load is required for further improvement

TRAINING PRINCIPLES AND PLANNING…... FREQUENCY 2The number of sessions per week 2Generally, the more frequent the training, the greater the fitness improvement although all programs must include rest days 2For fitness improvement to occur the minimum number of training sessions per week should be three 2To improve aerobic capacity ideal training frequency is 4-5 days/week 2To improve strength, power and speed: 3-5 days/week is required

TRAINING PRINCIPLES AND PLANNING…... INTENSITY 2“how hard each session will be” 2Training intensity is usually determined by measuring heart rate. Heart rate that will invoke improvement is called – Target Heart Rate. 2Target heart rates vary from: é70-85% of max. HR for aerobic / endurance sessions as the HR is within the aerobic threshold é85-100% of max. HR for anaerobic / sprint sessions as the heart rate indicates the involvement of anaerobic sources being required to provide energy, resulting in the accumulation of lactic acid

TRAINING PRINCIPLES AND PLANNING…... DURATION  The length of the program or of each session  Minimum length of program to produce training effects is 6 weeks  Aerobic fitness improvements take longer than other fitness components, these programs should run for a minimum of 12 weeks  Anaerobic should run for a minimum of 8-10 weeks

TRAINING PRINCIPLES AND PLANNING…... DETRAINING  Training effects are reversible so “use it or lose it”  To avoid detraining, never take a complete break, even when injured the uninjured parts of the body need to be trained  Detraining affects all fitness components but aerobic losses are more rapid than strength / power losses (results of 5 months of endurance training can be lost in 6 – 8 weeks)

TRAINING PRINCIPLES AND PLANNING…... MEASURABLE PROGRESS  Should be able to see improvements in performance and these should be tested regularly, with at least a pre-test and a post test at the conclusion of the program  This allows evaluation and provides assistance in planning follow up programs

TRAINING PRINCIPLES AND PLANNING…... DIMINISHING RETURNS 2Gains in fitness are rapid at the beginning of a program and more difficult to achieve later in a program 2Gains are more rapid for those with lower levels of fitness

TRAINING PRINCIPLES AND PLANNING…... VARIETY.Helps maintain motivation, especially during periods where fitness gains have levelled off.Can be achieved by varying: ìHow you train ìWhere you train ìHow hard you train ìWho you train with

TRAINING PRINCIPLES AND PLANNING…... VARIETY.Helps maintain motivation, especially during periods where fitness gains have levelled off.Can be achieved by varying: ìHow you train ìWhere you train ìHow hard you train ìWho you train with

TRAINING PRINCIPLES AND PLANNING…... MAINTENANCE  Once fitness benefits have been achieved, they can be maintained by decreasing training frequency, but not altering intensity  Recommended during “off-season”

TRAINING PRINCIPLES AND PLANNING…... Summary

TRAINING PRINCIPLES AND PLANNING…... Training Stages 2 the discomfort stage – doesn’t last very long, is painful and has a high drop out rate 2 the physical stage – less painful, euphoric feeling after training, adaptations and improvements are noticeable 2 the psychological stage – euphoric feeling during as well as after (addictive stage), few athletes reach this stage

TRAINING PRINCIPLES AND PLANNING…... Year Plan Prerequisites An annual fitness-training program must take into account; Fpre test results Frate of progressive overload Ffitness components to be developed Fclimate and season Fcompetition dates Fpeaking

TRAINING PRINCIPLES AND PLANNING…... Periodisation  division of a training program into smaller phases  normally includes: 1. Pre-season/preparatory phase *general for fitness preparation *specific for game preparation *Emphasis on developing aerobic energy system.,and training volume high and intensity low but progressive increases (as the volume decreases the intensity increases)

TRAINING PRINCIPLES AND PLANNING… In season/competitive stage Sub phases: -a. Pre competitive -b. Competitive ÔEmphasis on maintenance of fitness, longer more intense sessions early in micro cycle, and shorter less intense sessions later in micro cycle

TRAINING PRINCIPLES AND PLANNING… Off season/transition phase *Emphasis: % body fat, speed and muscular endurance, typical micro cycle includes low intensity weights X 2, running training X 2 and cross training (active recreational game for enjoyment) *Each phase is broken into macro cycles (6 weeks) and micro cycles (1 week). *The intensity duration, frequency and type of training will vary depending on the phase of the training year.

TRAINING PRINCIPLES AND PLANNING…... Peaking  Refers to athletes reaching their optimum level of fitness for performance  Is related to training intensity There are two types : (pg ) 1. Whole season - 2. Specific events/in-season-

TRAINING PRINCIPLES AND PLANNING…... The Training Session: *Is the building block of performance *Depends of fitness components required and which phase of fitness the session is aimed at *Follows a certain format (has common elements) despite such influencing factors

TRAINING PRINCIPLES AND PLANNING…... The format involves: 1. Warm Up 2. Conditioning phase 3. Cool Down 1. Warm-Up A specific warm-up including a continuous activity, light resistance exercises and a related activity with dynamic flexibility; 4A cool-down including a low intensity related activity and stretching of the specific muscles involved.

TRAINING PRINCIPLES AND PLANNING… Conditioning phase to develop the specific fitness components required, stating the following for each session: w Phase the sessions are directed towards w Method – type of exercise w Intensity e.g % of max. heart rate w Duration – length of time w Volume – amount of work to be performed w Rest periods – length of time you use to recover between work bouts w Repetitions – amount of time an exercise is repeated

TRAINING PRINCIPLES AND PLANNING…... Follow the following rules: 2Speed should be trained for first allowing sufficient recovery 2Power and specific strength should follow 2Lastly local muscular endurance followed by aerobic work due to the fatigue component being very high

TRAINING PRINCIPLES AND PLANNING… Cool Down Tapering off after completion of the workout. A continuation of the activity at a reduced intensity. Prevents blood pooling which can result in insufficient venous return ( this can cause a reduction in blood flow to the vital organs and less lactic acid to be removed from the muscles) Should include: a low intensity related activity and stretching of the specific muscles involved

Training Methods Continuous Training A type of training that has no rest intervals. Purpose : to improve aerobic capacity, raise anaerobic threshold, and improve local muscular endurance. This ultimately improves recovery and is the foundation of all training programs. Types of continuous training: * long slow distance (LSD ) which produces a gradual but steady aerobic improvement, the emphasis is on distance not speed (70%HRM); * anaerobic threshold training in which the emphasis is on speed (>85%HRM); and * fartlek training in which the emphasis is on regular changes of pace.

Training Methods…..

Training Methods…. Aerobics A type of continuous training. Purpose : improve aerobic capacity, strength, local muscular endurance, flexibility, and agility depending on the exercises chosen in the workout. Structure: /warm-up /conditioning -involving anaerobic component (75%HRM) via runs, jumps, steps and skips and a strength-endurance component using resistance exercises /cool-down

Training Methods…. Interval Training A type of training in which rest intervals follow work intervals. Purpose - to improve speed, power, agility and anaerobic capacity. Recommended as the best training method for improving your ability to play team sports such as netball, soccer, basketball and football. Possible to develop all 3 energy systems by altering length of the work interval. Key variables: - work interval - the distance and duration of the work effort - recovery interval - the time between work efforts and type of activity during recovery - set - a group of work/recovery intervals - repetition - each individual work interval.

Training Methods….

Resistance Training A type of training which involves replicating movements and movement patterns against a resistance using the premise that the movement will be made easier in performance. Purpose: to develop muscular strength, muscular power and/or muscular endurance. Types of resistance training: weight training; and resistance calisthenics.

Training Methods…. Plyometric Training A type of training which uses the premise that a muscle contracts more forcefully and quickly from a pre-stretched rather than from a relaxed state. Purpose: to improve muscular power in sports which require explosive powerful movements.

Training Methods…. Circuit Training A combination of continuous and resistance training which consists of a series of exercises arranged in order to develop specific sports related fitness.. Purpose: to develop aerobic capacity, anaerobic capacity, strength, power, local muscular endurance and agility. You get the opportunity to select the exercises and organise the sequence in which the circuit is attempted. Types of circuits:,fixed-load circuits-,individual load circuits-,fixed time circuits-

Training Methods…. Flexibility Training Purpose : to improve joint and muscle flexibility Types of flexibility Training- )proprioceptive neuromuscular facilitation (PNF) )static stretching )ballistic stretching

Continuous Training

Fartlek Training

Interval Training

Resistance Training

Circuit Training

Plyometrics Training

Flexibility Training