1. Principles of Training
Designing a Training Program

2. Principals of Training
Specificity - Training, to be effective, must be targeted at the specific sport in which the individual is participating.
Marathon runner
Dominate energy system = aerobic
Fitness component = cardiorespiratory endurance
Muscle group = leg muscles
Therefore include continuous long distance running and also some light weight training activities that concentrate on the legs.

3. Principals of Training
Warm-up and cool-down – It is important to do a warm- up and cool down so your body is physically prepared by increasing blood flow to the muscles as well as increasing body temperature and respiration rates.
The warm up has two purposes:
1. Mentally prepares athlete for event by blood flow to muscles, body temp and breathing rates.
2. Chances of injury, as muscles are warmed up and stretched.
Warm up should include a light jog, stretching, and sport specific warm up, and should last 15 mins.

4. Principals of Training
Cool down
Should last 5-10 mins.
Should consist of active recovery(jog), to allow for the removal of lactic acid, heart rate and body temp.
Stretch.

5. Principals of Training
Variety – Use a variety of training methods to prevent boredom and overuse injuries. A creative coach can adapt training schedules to include variety, while ensuring athletes still focus an their specific needs.
Example: changing training from the track, to the beach.

6. Principals of Training
Overload - Is the gradual increase in physical activity to stress a muscle group or body system beyond accustomed levels.
For example if you were a competitive runner, you would need to add more distance as you trained, or increase the speed of your set distance. Although overload is necessary to improve physical fitness and skills level, this overload has to be progressive.

7. Principals of Training
Reversibility - "If you don't use it, you lose it". Unfortunately, the body seems to lose muscle much more quickly than it is gained. A general ratio is 3:1, missing one week's training requires three weeks to get back to the same level.
Pre-season training is about regaining lost fitness levels after time off. This can happen in as little as two weeks.