PRINCIPLES OF TRAINING

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PRINCIPLES OF TRAINING
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WE NEED TO LEARN THE FOLLOWING PRINCIPLES TO PLAN
OUR PERSONAL EXERCISE PLAN

• INDIVIDUALITY I
• SPECIFICITY S
• PROGRESSION P
• OVERLOAD O
• REVERSIBILITY R

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INDIVIDUALITY

• Systematic training must meet individual needs.
  It must be planned and suit the individual it is
  designed for.
• Do not use somebody elses plan it wont have
  the correct effects
• The needs of the individual may be different, eg.
  A rugby centre will need a different programme
  compared to a prop or hooker

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Prop V Center
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SPECIFICITY

• This means if you wish to develop a certain
  aspect of
• training, say cardiovascular fitness, then you
  emphasise that in your programme. Eg. A person
  training for squash would have different needs
  compared to someone training for the London
  Marathon
• Train with the needs of the event in mind ie,
  mimic the event in your training.

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Squash v Marathon running
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PROGRESSION

• Start the training plan fairly easily and then
  make it harder so that the body can adapt.
• If you do exactly the same training each time you
  train the body will get used to it and fitness
  levels will not improve.
• After a couple of weeks the training must be
  evaluated and changed to help with continued
  improvement

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Starting easy, getting harder
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OVERLOAD

• It does not mean doing too much!
• It means training within a worthwhile range of
  intensity. (difficulty to you)
• This is also known as the target range or target
  zone.
• It is normally associated with Heart Rate and
  Weight Training.

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Target Zones for Heart Rate

• You need to find some figures
• Maximum Heart Rate 220 AGE
• Lower End of Zone 60 of max HR
• Top End of Zone 80 of max HR
• So for a student of 15 we can work out a training
  zone that they can exercise within to insure they
  improve their cardiovascular fitness.

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• Max HR is 220 15 205 beats per minute
• Lower End of target is 60 of 205 123bpm
• Upper End of Target is 80 of 205
• 164bpm
• So when exercising safely to improve
  cardiovascular fitness the student needs to
  monitor their pulse during training to ensure it
  is within the range of 123 bpm 164bpm This will
  be AEROBIC TRAINING

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Target zone for cardiovascular fitness
PROFESSIONAL ATHLETES TRAIN AT 80 UPWARDS
THRESHOLD OF TRAINING
Pulse
Target Zone
COOL DOWN RECOVERY PERIOD
WARM UP BELOW TARGET ZONE
MINUTES
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Training Target Zone for Weight Training
Too Much Training
TARGET ZONE WEIGHT LIFTED OF REPETITIONS 60 -
80 OF MAX REPS
OVERLOAD
Repetition Maximum
TRAINING THRESHOLD
NO TRAINING
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F.I.T.T. PRINCIPLE

• This will help you remember ways to develop your
  training plan.
• FREQUENCY This is how many times per week you
  train in order to improve your fitness. A
  suggested minimum is three times per week.
• INTENSITY This is how hard you train, ie. You
  must take your pulse into the target range to
  improve cardiovascular fitness.
• TIME- How long each session must be in order to
  be any benefit and to achieve improvement 20
  minutes minimum in the target range in terms of
  cardiovascular fitness
• TYPE What sort of training you do, could be a
  wide variety as long as the pulse is raised into
  the target zone. It could be aerobic or anaerobic
  but should be specific to your sport

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REVERSIBILITY

• This means that if the training that takes place
  is less or is made easier then fitness will be
  gradually lost.
• This sometimes happens when a sportsperson is
  injured for a long time.

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HOW CAN WE CHECK OUR FITNESS LEVELS?

• Simple, record your recovery rate after each
  training session, see how fast it returns to
  normal.

Recovery Rate after strenuous exercise
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