Training Principles

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Training Principles
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Types of Training Principles

• The Principle of Overload
• The Principle of Progression
• The Principle of Specificity (or S.A.I.D.)
• The Principle of Individual Differences
• The Principle of Reversibility
• The Principle of Diminishing Returns
• The Principle of Overtraining

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Overload

• To get stronger, the body must perform tasks that
  are more challenging than those to which it is
  accustomed
• Over time the body will adapt
• New demands must be incorporated
• Overload can include all aspects of training,
  i.e., physiological, emotional, mental, and
  psychological
• Aerobic (gt55)
• Anaerobic (80)
• Size (70)
• Strength (85)
• Speed (95)

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Progression

• In order to constantly improve, an athlete must
  progressively increase the overload over time
• The athlete must be aware that loads and demands
  on the body must occur over time to increase
  performance and decrease injury
• 10 Rule An athlete shouldnt increase the
  training volume more than 10/ week

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Specificity

• In order for specific outcomes to occur, training
  must be specific to those outcomes
• Example if you need to improve your vertical
  jump, your exercise prescription should include
  explosive power such as exercises that target the
  legs
• Specific muscle adaptations will occur if
  training is specific
• Training must reflect athletes game situation
  needs

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Individual Differences

• Every athlete has a different physical and
  psychological makeup
• Pre-training fitness levels
• Requirements within their sport
• Age and gender
• Ability to recover from workouts
• Ability to recover from injury

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Reversibility

• Use it or lose it
• Detraining
• Loss of ones edge
• Loss in intensity
• Atrophy (decreased muscle mass)
• Reasons include
• - injury
• - lack of motivation
• - overtraining
• - burnout

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Diminishing Returns

• A persons training gains will reflect that
  persons prior level of training
• Performance plateau
• Must change exercise prescription
• Ethical vs. unethical training methods

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Overtraining

• Excess volume or intensity of training, or both
  resulting in fatigue
• Can also be due to lack of proper rest and
  recovery. Rest is critical to make you stronger
  to allow for recovery.
• The treatment for overtraining is rest.

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Training Methods

• Periodization
• Concurrent training
• Interval training
• Fartlek training
• Resistance training
• Plyometric training

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Periodization

• Breakdown of year-long training
• Three major seasons
• 1) off-season recovery from potential in-season
  injuries, could involve some cross training,
  begin specific training for specific goals
• 2) pre-season max performance gains to peak
  for the beginning of the season,
• 3) in-season attempt to maintain gains made
  during off season training

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Concurrent

• Training all energy systems at the same time
• Different types of training simultaneously
• Great for general fitness (circuit training)
• Performed during the off-season for certain
  athletes
• Ideal for keeping variety in ones exercise
  program

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Interval

• Can benefit both anaerobic and aerobic systems
• Alternating periods of intensity within a given
  workout
• Great for lactic acid training threshold
• Manipulates length of intense period, its
  intensity, length of rest, and number of
  repetitions

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Resistance

• Lifting weights is the most common form
• Weight provides resistance to muscles
• Broken down into number of
• sets, repetitions, rest, tempo (speed of
  repetition), loads, and volume

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Plyometics

• Stretch-shortening exercises
• These exercises must be a movement followed by an
  eccentric (lengthening) contraction..
• Examples include bounding, hopping, jumping, box
  jumps, box drills
• Develops strength and power
• For explosive sports/ activities
• (sprinters, power-lifters, basketball
  football players)
• Children should also avoid repeated long, high
  intense plyometric routines.
• (too much stress on the joints)