PRINCIPLES OF TRAINING
BY THE END OF THIS TOPIC, YOU SHOULD …
• Identify and describe principles of training and
be able to apply
LEARNING
OUTCOMES
• specificity
• overload
• progression
• Reversibility
• Tedium
AMDG FORM 2 2023
How can we remember these principles of training
easily?
S
P
O
R
T
AMDG FORM 2 2022
Specificity
Progressive
Overload
Reversibility
Tedium
Applying the principles of training
1.
Specificity: The training must be matched to the
needs of the sporting activity and individual.
For example, a marathon runner needs to develop
Running styles/actions
Aerobic energy system
Predominately leg muscles (not shoulders)
Train for endurance – not power
TASK: Can you come up with another
example from sporting activities that you
are familiar with?
Plyometrics for basketball
players
WHY?
Why should you NEVER use someone else’s training programme?
AMDG FORM 2 2023
Applying the principles of training
2. Overload: The body must work harder than normal so that fitness gains
(adaptation) occur as the body responds to stress.
Example – in weight training the lifter will attempt
heavier weights or increase reps in order to create
Overload.
Overload can be achieved by increasing
Frequency( how often you train), Intensity(how
hard you train) and the duration (how long you
train) of the activity.
Repetition (rep)
number of times you
complete a single
exercise before taking a
rest or a break.
Task: Can you come up with another example?
AMDG FORM 2 2023
Applying the principles of training
3. Progression: To be able to gain more fitness, training should gradually
become harder. The body needs time to adapt to more or harder exercise;
If training gets harder too quickly, we risk injury or find the challenge too
difficult and give up
AMDG FORM 2 2023
Applying the principles of training
4. Reversibility: Any fitness gained through training will be lost if training
stops
Use it or Lose it!!!!!!
Example - a track athlete’ fitness decrease if they get injured and are unable to
train for a period in time.
Task: Can you come up with another example of how and when reversibility may set in?
AMDG FORM 2 2023
–
Applying the principles of training
5. Variety: Vary training methods and exercises to avoid boredom
To become a professional, athletes need to train for many hours over many years.
This can become very repetitious and boring (especially in endurance events such
as marathon running and swimming)
Whilst variety will not necessarily make an athlete perform better, it does make
training more fun and interesting. Used for psychological purposes.
For example, Rugby League
many warm ups will use different types of sports – might play soccer to start off
different focuses for each session- some fitness, some tackling, some set plays, pool work
coaches can take players to different venues – sand climbs for preseason, gym, overseas trips
AMDG FORM 2 2023
TRAINING METHODS
BY THE END OF THIS TOPIC YOU SHOULD …
OPTIMISING
TRAINING
• Know different types of training, definitions
and examples of:
• continuous
• fartlek
LEARNING
OUTCOMES
• interval
• circuit training
• weight training
• plyometrics
AMDG FORM 2 2022
Types of Training - Continuous Training
Continuous Training
A method of training that seeks to maintain or improve
Cardiovascular Endurance.
Features:
• Activity that continues for an extended period of time without rest.
• Stresses the AEROBIC System.
• Carried out at a steady rate with low intensity.
Adaptions:
• Heart will get bigger and stronger allowing greater delivery
of blood (& O2) to the working muscles
Example:
• Long distance Running, Cycling or Swimming
(30min-2hrs @ low intensity)
AMDG FORM 2 2022
Types of Training – FARTLEK training
Fartlek Training
Also known as ‘SPEED PLAY’ (Swedish) often used to maintain or
improve aerobic endurance
Features:
• The Speed, Intensity and often Terrain (gradients & surface – sand, mud
etc.) are varied throughout the training session
• Can train both Aerobic and Anaerobic systems
• Can often add enjoyment to otherwise tedious training sessions with
variations in speed, intensity and terrain.
Adaptions:
• Can force the body to adapt in a way that it can better delay the onset of
lactic acid build up
Example:
• Ideal for team sports as it replicates the efforts of a player / athlete in a game
like situation (run, walk, jog, sprint, rest, repeat)
AMDG FORM 2 2022
Types of Training – INTERVAL training
Interval Training
A type of training which features distinct periods of work followed by
periods of rest
Features:
• One of the most popular forms of training for both anaerobic
and aerobic endurance.
• Adaptable to the individuals needs and sports
• The following must be taken into consideration when
designing an Interval training session…
• Duration
• Speed / Intensity
• Number of Sets / Repetitions
• Duration of rest periods
• Type of training used (aerobic / anaerobic)
Example:
• Ideal for team sports such as football, hockey and rugby (sprint 30m, rest, repeat 5 times)
AMDG FORM 2 2022
Types of Training – Circuit training
Circuit Training
A method of training that incorporates different stations to stress /
overload different muscle groups
Features:
• Involves a number of ‘exercise stations’ arranged in a particular way
called a circuit
• Can use either repetition number (20 press-ups) or timed periods for
each station (30 secs)
• Can be adaptable to any performers activity / sporting needs
• NO muscle group should be worked on two stations consecutively.
• Can incorporate skills as well as exercises
• Usually 11 – 15 stations in each circuit
• Easily changed as individuals progress
• Individuals can complete different circuits at same time as each other.
Example:
•Skipping – Press Ups – Squats – Dips – Crunches – Rest – Repeat
AMDG FORM 2 2022
Types of Training – Weight training
Weight Training
A form of training that involves the use of resistance to overload muscle
groups and force adaptions that grow muscle tissue
Features:
• Weighted exercise are performed in a circuit
• 6-8 Reps (High Weight 70Kg) = Muscular Strength
• 10-12 Reps (Lower Weight 15Kg) = Muscular Endurance
• Muscle groups are overloaded / stressed forcing the body to
adapt
Adaptions:
• Micro tears occur in the muscle fibres which then, through suitable rest time and diet) grow back larger in
size and there fore collectively stronger.
AMDG FORM 2 2022
Types of Training – Plyometrics
Plyometrics
A form of training that involves rapid and repeated stretching and
contracting of muscles designed to increase strength and power
Features:
• Sometimes called depth jumping
• Type of training used to develop Power and dynamic
strength
• Improves the speed in which muscles contract (Power)
• Involves bounding, hopping and jumping.
Example:
• Any sport that involves sprinting, throwing and jumping
will benefit from this type of training such as Basketball,
netball or rugby
AMDG FORM 2 2022