Key Concept – Principles and Methods of Training Specificity Progressive Overload Reversibility Adaptation

Specificity Specificity is a principle of training, it is the ‘S’ in SPAR. Before you start out on your training programme you need to be certain or specific about what you are trying to achieve. You need to consider three things: Training has to be specific to your training needs Training has to be relevant to the activity Training has to be specific to your level of fitness and ability

Specificity - Training has to be specific to your training needs Speed Events – Explosive strength, Power and Anaerobic respiration What types of training might you want to consider to improve your performance in different events? What are the different demands? Endurance Events – Dynamic strength, High level of CRE What are the 6 types of training?

Specificity - Training has to be relevant to the activity (FITT) Again this relates back to what event you are training for. You need to consider how long the session will last (time/duration), how many reps and sets you are going to achieve and how hard you are going to work, (intensity) and how often you can train (frequency). Make sure that your training is related to your identified needs and that the aspects of fitness you want to improve are specific to your event. Think……….What does my activity demand of me?

Specificity - Your level of fitness and ability This last consideration will probably have most bearing on your training programme. How fit are you when it comes to football/netball? Do you tire easily? Do your muscles ache after 10 minutes? Do you find it difficult to maintain a high skill level? Are you a very good footballer/netballer or are you still learning? The specifics of your training programme will vary depending on the outcome of the above. You may need to put in time for skill improvement as well as aerobic improvement or maybe you already are a good footballer/netballer and you only need to focus on your speed or CRE

Progressive Overload Progressive Overload is adapted by varying three principles of training; Progressive Overload occurs when you exercise at increasingly greater levels. You add to your fitness programme as you get stronger/faster/fitter, etc. You change your programme so your body is always being challenged, when you reach a target you set a new one, when you accomplish a goal you set a higher one. Also bear in mind that as you accomplish goals you should become more motivated to go on. Frequency IntensityTime/ Duration

Frequency Frequency relates to how often you train. You have to make sure you train often enough to make improvements but also have time to recover. If you do not take rest between training days your body will not be able to work hard on training days. The average performer who wants to improve CRE will need to work within their training zone for between minutes, 3-4 times a week. This should enable the performer to see improvements in their performance after a few months.

Intensity Intensity relates to how hard you work. This could be the weight you are lifting, the number of laps you run, the lengths you swim. To make sure you are working within your training zone, i.e. 60% to 80% intensity for CRE improvements, you would need to be monitoring your heart rate regularly. Your intensity level will also influence your work:rest ratio, i.e. you may begin at a 1:3 ratio then progressively overload to 1:2. Other ways to increase your intensity? More sprintsLess jogs/walks

Duration/Time This relates to basically how long your training programme will last for. We’ll be working three times a week (frequency) for 4 weeks (duration). Duration could also be how long you work for i.e. 20 minutes or 30 minutes, but this depends on the type of training you are working on, is it a speed programme or endurance?

Adaptation Training programmes can be adapted to Prevent boredom Increase motivation Incorporate skills into your fitness training This varies the training and helps to keep the performer focused

Reversibility Reversibility is the process by which our bodies regress and become less fit as we slow down or stop our training. So if you have trained for 5 weeks and gradually become stronger and faster then stop training, after a few weeks your body will become weaker and slower and go back to what it was before you began training. Obviously the longer you have been training for the longer your body will maintain its strength, speed, etc. But the process will eventually kick in.

So what were those 6 types of training? Continuous TrainingFartlek Training Flexibility TrainingWeights Training Circuit Training Interval Training

Again, Remember!! You must constantly monitor your training programme. It may need fine tweaking as you go along. Up the intensity and decrease the rest periods as you get fitter. Or maybe you have set your targets too high and you need to decrease your workload. Whatever it is, monitor your progress!!! Do this by recording your heart rate at regular intervals, re testing your standardised tests etc. Proper planning prevents poor performance