All athletes train knowing that repetition of movements required in the
game/activity will improve performance. However, the quality of
training is very much dependent on our understanding of its
anticipated benefits. Effective training requires the implementation of a
number of important principles. Whether we are training to improve
our aerobic capacity, strength or perhaps our flexibility, certain
principles must be applied. These principles of training include:
•Progressive Overload
•Specificity
•Reversibility
•Variety
•Training Thresholds
•Warm-up and Cool-down
Progressive Overload
Progressive Overload Defined:
This principle recognises that the body changes and adapts to cope with
exercise that is more intense or difficult than it is used to. This is how
an athlete increases their fitness. Once the body has adapted to the
new, increased workload, the workload should be again increased in
order to gain further improvements. Knowing when to make the
adjustment to the workload and knowing how much to increase by are
two crucial aspects to an exercise program. Too little overload will
result in athletes not fulfilling their potential, while too much can
cause fatigue, injury or demotivation.
Progressive Overload cont.
Insufficient stress underloads the body and training benefits are not
maximised.
Specificity
Specificity Defined
This principle recognises that the body adapts to training in specific ways.
It insists that the greatest gains in sporting performance occur when
the movements involved in training are similar to the movements in
the sport or activity. Designing training activities that are similar to a
sport might involve:
• Targeting the same muscle groups in resistance training.
• Using the same energy systems as those used during competition.
• Practicing movements that are the same or similar to skills used in
competition.
• Developing the same components of fitness necessary for competition.
• Specific flexibility activities that mimic stretches in competition.
Reversibility
Reversibility Defined
The effects of training programs are reversible. In the same
way that the body responds to training by improving the
level of fitness, lack of training causes the opposite to
occur. This is referred to as the detraining effect. This
process applies equally to aerobic, strength and flexibility
training programs.
In general, if big gains have been made during training,
greater loses will follow when training stops because there
is more to lose. You must actively participate in the training
program to maintain the training benefits.
Variety
Variety Defined:
This principle recognises that athletes require variety in their
training methods to avoid boredom, to maximise
enjoyment and to create a motivating environment.
Examples of the application of the variety principle include:
- Aerobic training takes many forms. We can train the
aerobic system using a variety of activities such as
swimming, running, cycling and circuit training.
- Strength training uses a variety of methods. Isometric and
isotonic methods increase strength, but do so by using
different equipment such as free weights, elastic bands and
hydraulic devices.
Training Thresholds
Training Thresholds
Thresholds usually refer to a specific point, that when passed, take the person to a new level of fitness. When we train we
expect an improvement in our physical condition. However for improvement to occur we must work at a level of
intensity that causes our body to respond in a particular way.
The lowest level at which we can work and still make some fitness gains is called the training threshold, also known as the
aerobic threshold. This is approximately an intensity of 70% of a person’s maximum heart rate.
When a person is working at a level of intensity above the aerobic training threshold and below the anaerobic threshold,
they are working in the aerobic training zone. Exercise here is referred to as a ‘steady state’ exercise and results in
improvement in physical condition. This is approximately an intensity of 80% of a person’s maximum heart rate.
The upper most level of thresholds is called the anaerobic threshold or, more accurately lactate inflection point (LIP).
This refers to a point where further effort is characterised by fatigue. The LIP reflects the balance between lactate entry
(production) and removal from the blood. If exercise intensity increases after the LIP is reached, blood lactate
concentration increases substantially and results in fatigue. This training threshold is achieved approximately at an
intensity above 80% of a person’s maximum heart rate.
To work out your heart rate for the above three training thresholds use the following formula:
Maximum heart rate = 220 – Age
If the person is 20 years old their maximum heart rate would be 200 beats per minute, 60% of 200 is 120bpm, 85% of 200 is
170bpm. Therefore their target heart rate is 120-170bpm.
Training Thresholds cont.
Warm-up & Cool-down
A warm up and cool down should be done at the beginning and conclusion of each training session. It
should involve whole body movements followed by stretching exercises. This increases core body
temperature, increases blood supply to the muscles, reduces the chance of injury and removes lactic
acid.
A typical warm-up:
- General aerobic activity such as jogging to raise body temperature.
- Specific flexibility exercises to increase the range of motion of joints and to prevent muscle tears.
- Callisthenics such as push-ups, star jumps and sit ups to increase blood flow to the working muscles.
- Skill rehearsal, that is performing movements or skills that will be repeated in the game.
A effective warm-up should be sustained for at least 10minutes and for elite athletes it can last as long as
30minutes.
The cool-down is the period that follows the training session and is the reverse of the warm-up. The
purpose of a cool-down is to minimise muscle stiffness and soreness that can result from strenuous
training. It also assists in dispersing metabolic lactic acid concentration and replenish the body’s
energy stores.
Applying the principles of training to an athlete
wanting to improve their aerobic fitness:
Progressive Overload
To improve aerobic fitness, reduce the time taken to
complete a set distance e.g. 10km or increase the distance
of the run e.g. 11km.
Specificity
Training needs to specifically target the aerobic energy system.
Either through continuous training, circuit training, interval
training, fartlek training or aerobics.
Reversibility
If training is stopped or interrupted for a period of time, aerobic
fitness will decline.
Variety
A variety of training types/methods should be used to maintain
motivation and alleviate boredom. These include continuous
training, fartlek training, interval training and circuit training
done by cycling, swimming or running. Aerobics can also be
used.
Training Thresholds
To gain maximum benefit from your training program your
heart rate should be maintained in a range of 60%-85% of its
maximum. To work this out use the following formula:
Maximum heart rate = 220 – Age
If the person is 20 years old their maximum heart rate would be
200 beats per minute, 60% of 200 is 120bpm, 85% of 200 is
170bpm. Therefore their target heart rate is 120-170bpm.
Warm Up Cool Down
A warm up and cool down should be done at the beginning and
conclusion of each training session. It should involve whole
body movements followed by stretching exercises. This increases
core body temperature, increases blood supply to the muscles,
reduces the chance of injury and removes lactic acid.
Applying the principles of training to an athlete
wanting to improve their strength:
Progressive Overload
This principle can be applied in a number of ways.
Resistance can be increased, the number of repetitions
can be increased, the number of sets can be increased
and recovery time between sets can be reduced.
Specificity
A strength program should be designed specifically to suit
your needs i.e. whether you want a program to reduce body
fat, tone muscles, increase power, improve muscular
endurance or increase muscle bulk.
Reversibility
The training program should be varied to maintain
motivation. This can be achieved through super sets,
pyramid training, splitting body parts, increasing or
decreasing resistance and number of sets.
Variety
The training program should be varied to maintain
motivation. This can be achieved through super sets,
pyramid training, splitting body parts, increasing or
decreasing resistance and number of sets.
Training Thresholds
To gain maximum benefit from a strength training program
you should be working above the aerobic or anaerobic
threshold depending on your program.
Warm Up Cool Down
A warm up and cool down should be done at the beginning
and conclusion of each training session. It should involve
light resistance training followed by stretching exercises.
This increases core body temperature, increases blood
supply to the muscles, reduces the chance of injury and
removes lactic acid.