Principles of Training Notes
1.
Principles of Training
Are rules that underpin a training programme
Coaches & athletes should use in the design of a programme
2.
Specificity
Training should be relevant and appropriate to the sport trained for
e.g swimmer have majority of training on land( although land training has benefits)
Specificity rules govern muscles, fibre type and actions + energy systems
Energy system used in training should replicate the predominant 1 used in the event.
Energy systems should be stressed in isolation of each other,
e.g. high intensity work – stressing anaerobic systems done in 1 session / aerobic or endurance –
based work in another session.
3.
4.
5.
Progression
As body adapts to overload (increased fitness) the overload needs to be gradually increased to keep
the body adapting.
Progressive Overload - the link between overload and adaptations.
Important to intersperse overload with periods of recovery to allow body time to adapt.
Fitness adaptations greater early in training and slow down as training increases.
Point of diminishing return where further overload may bring about little or no adaptations or lad to
burn out.
Overload
The training/adaptation zone where the body is working harder than its normal capacity and
therefore adapting to training.
Overload achieved by adjusting/increasing FITT :Frequency
- how often you train e.g weekly. Aerobic training can be 5-6 per week,
strength training 3-4 x week.
Intensity
- how hard you train – faster, heavier, less recovery, etc. Take into account
individual differences
Time (duration) - how long you train for – e.g. 30 min or 60 min session. Must take into
account intensity
Type
- aerobic or anaerobic training – see Specificity and type of training.
Influenced by athlete’s needs.
Reversibility
Adaptations are reversed if training is reduced or stops
Atrophy – adaptation reversal where after 48 hrs muscle cells decrease in size.
Fitness /adaptations gained will be reversed in 1/3 of the time it took to gain them, quicker to be
lost than gained
e.g . during periods of illness, holidays or injury.
Aerobic adaptations reverse quicker than anaerobic.
Note – 7 weeks of inactivity can decrease VO2 max by up to 27%
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6.
Variance (tedium)
Repeated training can lead to staleness, boredom, lack of interest or motivation
May use a programme to vary training methods and intensities.
Variety also helps prevent repetitive strain/overuse injuries.
e.g. swimmers may follow a varied programme of pool, land training and weight training. May also
have music played underwater to help enjoy training.
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7.
Overtraining / Moderation
A common problem when elite athletes strive for greater improvement
Caused by imbalance between training and recovery that usually occurs when insufficient time given
for the body to regenerate and cause adaptation.
Increase of training loads and frequency may lead to symptoms of overtraining.
e.g. fatigue, loss of appetite, sore muscles, sleep disturbances, head colds
May show – increased O2 consumption, HR and blood lactate levels
Usually combatted by prolonged rest or reduction in training workloads
Ensure adequate rest days and Hard / Easy Ratio – 3:1 hard : easy ratio to ensure adequate rest.
Include variations in intensities.