TRAINING PRINCIPLES AND METHODS. Brainstorm: TRAINING –Why is training important? –How do you...

TRAINING PRINCIPLESAND METHODS

• Brainstorm: TRAINING

–Why is training important?

–How do you know that training works?

–Why are world records continuously being broken?

–What are some of your experiences with training?

WHAT IS TRAINING?

Who broke the 4-minute mile?

• http://www.youtube.com/watch?v=uz3ZLpCmKCM

• http://www.youtube.com/watch?v=Qdr2ZFH0mWs

• Training: The means by which the human body is made more efficient

Depends on many variables:

–The individual (genetics, motivation, attitude, commitment, fitness level, etc.)

–The goals of the individual

–The sport/activity

–Level of competition (amateur vs professional)

–The trainer/training methods

TRAINING

The 4 basic building blocks of any exercise plan:

Frequency

Intensity

Type

Time

These four dimensions apply and need to be addressed when devising any fitness or training program

THE F.I.T.T PRINCIPLE

• The amount of time per week spent training

• General guidelines 3-5 times per week

• Depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training

F = FREQUENCY

• How hard the individual must work

• Usually a percentage of your max depending on the level of the athlete –Generally between 60-90% of athlete’s maximal intensity

• Aerobic Exercise –% of VO2 Max–% of Max HR–Borg Scale of Perceived Exertion–Karvonen or Heart Rate Reserve Method

• Weight Training– % of 1 Rep Max –Repetition maximum

I = INTENSITY

• What exercises are going to be included?

• Sport/Goal specific!

• Rarely focuses on just one, usually the best programs require a combination of aerobic and anaerobic training components.

T = TYPE

FITNESS COMPONENTS

Training for HEALTHAssists in improved health

Training for SKILL Assists in improved performance

Cardiovascular Fitness – ability of the cardiovascular system to deliver oxygen to the body

Agility – ability to change direction quickly

Flexibility – ability to move your joints over a wide range of motion

Balance – ability to keep an upright posture

Body Composition – percentage of body weight that is fat

Coordination – ability to use many body parts together

Muscular Strength – amount of force over a short period of time

Power – ability to use strength explosively

Muscular Endurance – ability of muscles to work for long periods of time

Reaction Time – time taken to start a movement

Speed – ability to move a distance in a short amount of time

• The duration of each training session.

• 20 – 60 minutes of continuous activity is recommended

–20 min to start for beginners, then build up

–60 min or more for experienced athletes, then build up

• Depends on the person’s lifestyle and time committed to training

T = TIME

• Most sports rely on a combination of the energy systems• Good training programs incorporate different types of

exercises to maximize the physiological adaptations to the pathways.

Review of the Pathways:

Anaerobic Alactic System (ATP-PC)

- quick burst, 10 seconds or less; explosive exercises

Anaerobic Lactic System (Glycolysis)

- between 10 seconds and 2 minutes, fuelled by glucose and glycogen

Aerobic System (cellular respiration)

- long term exercise, relies on oxygen supply

TRAINING THE ENERGY SYSTEMS

• Anaerobic Alactic System –Interval training recommended–Reps: 10 seconds or less–Sets: 60 seconds or less Ie. 6 bursts of 10 seconds–Rest 3-10 minutes between sets to rebuild energy stores

(ATP & CP)

• Anaerobic Lactic System –Interval training recommended –Reps: 10 seconds – 2 min–Sets: 10-12 minutes–Recovery can be sped up by gently jogging or walking

as this reduces lactic acid buildup in the muscles

TRAINING THE ENERGY SYSTEMS

TRAINING THE ENERGY SYSTEMS

• Aerobic System – Longer duration training – 20 min or more – Increase time and intensity (separately or together)

• Increase to max to increase VO2 max

Sport Specific Training:•What would a 100m sprinter workout look like?•What would a middle distance (400 – 800m) runner’s workout look like?•What would a 1500m runner’s workout look like?•What would a high jumpers workout look like? •What would a hockey player’s workout look like?•What would a long-distance cyclist’s workout look like?

CHECK YOUR UNDERSTANDING…

• How can the FITT Principle be put into action? • There are 6 basic training principles that complement FITT:

–The Principle of Overload

–The Principle of Progression–The Specificity Principle –The Principle of Individual Difference

–The Principle of Reversibility

–The Principle of Diminishing Returns

With your group, create a poster that summarizes the principle and include an example of what that principle would look like in a training program

EVERYONE IS RESPONSIBLE FOR KNOWING ALL PRINCIPLES!!

PRINCIPLES OF TRAINING

• Once trainers have a foundation of theoretical training principles, they need to implement them through training methods

• Commonly used training methods: –Periodization–Concurrent Thinking–Interval Training–Fartlek Training–Resistance Training–Plyometric Training

TRAINING METHODS

• The breakdown of year-long training to maximize performance and minimize injury and mental burnout

–Macrocycle: Break down of the year or years • Ie. off-season, pre-season, post-season; Olympics – 4

years

–Mesocycle: Break down of weeks or months • Transition period: beginning of the off-season; active rest• Preparatory period: during off-season; train to build

endurance & strength • Competition period: higher intensity; strategic and

tactical planning

PERIODIZATION

PERIODIZATION

• Microcycle: Break down of one week leading up to a major competition

• Most intense training occurs in the first 3-4 days, decreasing to possibly rest the days before competition

• Training all energy systems at the same time

• Different types of training simultaneously

• Great for general fitness

• Performed during the off-season for certain athletes

• Ideal for keeping variety in one’s exercise program

CONCURRENT THINKING

• Alternating periods of intensity within a given workout

• Can benefit both anaerobic and aerobic systems

• Great for lactic acid training threshold

• Manipulates length of intense period, its intensity, length of rest, and number of repetitions

• Example: 10 km runner: 6-8 repetitions of running 1000m at 75% of max with 2 minute jogging recovery time in between

INTERVAL TRAINING

• Means “speed play”

• Basically the same as interval, without rigid numerical control

• Athletes change variables according to terrain or how they feel

• Speed up or slow down when you want

• Example: cross-country runner may sprint uphill, recover downhill, and run at near-max on some flat stretches, or slow down on other flat stretches

FARTLEK TRAINING

• Lifting weights is the most common form

• Weight provides resistance to muscles (Overload Principle)

RESISTANCE TRAINING

RESISTANCE TRAINING

• Variables to consider: – Order of exercises (should move from large to small

muscle groups)– Sets– Repetitions– Rest between sets – Tempo (speed of reps)– Intensity (amount of weight lifted each rep) – Volume (total amount of weight lifted)

• “Stretch-shortening exercises”

• Used to develop strength and power

• Exercises use a pre-stretch, or countermovement to build up muscular energy before an explosive movement releases it

PLYOMETRICS

PLYOMETRICS

• Examples include: bounding, hopping, jumping, box jumps

• http://www.youtube.com/watch?v=9NVz2L4KJYk&feature=related

• Mike is a senior high school basketball player wanting to improve his performance during games.–Identify three fitness components (health or skill related) that will make Mike a better player

–Identify three training principles and two training methods that you would apply to his training program and explain why you chose them

QUIZ – TRAINING PRINCIPLES

QUIZ – TRAINING PRINCIPLES

• Jenny is a beginner at a local gym looking to improve her muscular strength. – As her personal trainer, choose two

training principles and three training methods you would apply to her fitness program and explain why you chose them.