Principles of Training

Frequency

• Basic health related fitness 3-4 x per week

• The greater the aerobic component of the event, the more frequent the training

• Non endurance athletes frequency 3x per week

• Most endurance athletes frequency 4-6 x per week

• Dangers of over training. Injury boredom, poor technique burnout.

• Dangers of under training. Loss of motivation, poor or no improvement

Intensity

• How hard should I be training.

• Why do we need to train at the correct intensity?

• Correct intensity provides sustained improvements in performance due to physiological adaptations.

• Too much and we risk injury and burn out

• To little and the gains are small if at all

• By manipulating frequency and intensity we can overload the system thereby making improvements.

• Intensity is measured by Heart rate. Perceived exertion rate PER, Repetition max. RM, Subjective measures of feelings

Duration

• The length of time we train. The time of stimulation.

• By manipulating duration and intensity we can overload the systems and make adaptations.

• As fitness increases, duration needs to increase if you wish to improve.

• Because without it adaptations/ improvements will slow down or cease. This means the athlete needs to devote more time to training.

Overload

Foundation principle behind

all training programmes

Overload leads to training

gains.

The higher the level of

conditioning the greater

the overload required.

By varying frequency,

duration and intensity we

can apply overload.

Adaptation

• The body will adapt in response to:

• Frequency of training

• Intensity of training

• Duration of training

• Specificity of training

• Adaptations tend to occur early on training. As time progresses, gains made tend to become smaller this is known as the law of diminishing returns.

• You need to increase the level of overload as the level of improvement/ conditioning increases

• Physiological adaptations.. Increases heart volume, increase lung volume, more slow twitch muscle fibres, increased blood volume, increased RBC’s

Specificity

• You get what you train for

• You should train the :

• energy systems

• muscles groups

• Specific to the sport/activity being played

Regularity

• Regularity is closely linked to frequency of

training.

• Adaptations will only be achieved if

training is regular

• There has to be consistent and regular

exercising of muscles and energy systems

if you want to improve.

Reversibility

• The longer the build

up, the slower the

loss.

Generalisation before

specialisation

• Core Fitness components:

• Cardio – respiratory endurance

• Strength

• Flexibility

• Is important before skill specialisation.

• This allows for greater quality and quantity

of practice

Variety

• Variety is the spice of life.

• Advantages.

• Improved motivation

• Prevent boredom

• Help overcome plateaus in training

• How to add variety to training

• Circuit training

• Running in new locations or with people

• Playing different games at training

Group and Individual Training

• Advantages of training in a group

• Friendly competition within group,

• Motivation of a group

• Support with a group

• Information goes out to the whole group

• Team bonding

• Advantages of training as individuals

• You can receive specialised training depending on your skill/ fitness profile

• You can train “where you are at”

• You can work towards individual goals

Methods of training

• Continuous Training

• Is designed to improve Cardio

respiratory endurance and

muscular endurance

• Common continuous training

activities include

• Aerobics

• Jogging/ Running

• Cycling

• Swimming

Continuous Training

• Application of

Frequency • Health related fitness Training

Frequency 3x per week

• Sports related fitness 5-6 x

per week

• If training competitively in an

aerobic activity the frequency

of the training increases as the

aerobic component increases.

Continuous Training

• Application of

Duration • Minimum length of time

required to gain an aerobic

benefit is 20 minutes. Ideal

starting point for beginners

who want a basic health

related fitness.

• Sport related fitness sessions

up to an hour may be required.

• Beyond an hour benefits begin

to decrease.

Continuous training

• Intensity • Aerobic capacity is developed by exercising with your

heart rate at about 70% of maximum

• An effective method for establishing your training

threshold is to use the Karvonen Formula

• Training Heart Rate [THR] = RHR + 0.6 [MHR – RHR]

• Training Heart Rate [THR] = RHR + 0.85 [MHR – RHR]

What To Do

Cycling Swimming Running Upper

Body

Have Cycling 0 -10 +10 -15

Been Swimming +10 0 +20 -5

doing Running -10 -20 0 -25

Upper

Body

+15 +5 +25 0

Continuous training

• Application of Overload • How can we overload the system in order to keep producing gains?

• Increase intensity of training

• Increase frequency of training

• Increase duration of training

• Resting Heart rate decreases with appropriate training.

• Using the Karvonen Formula

• RHR comes down also.

• Get into THR zone quicker which means can train for longer time in

this zone

Continuous Training Summary

Principle of training Application

Frequency 3-5 x per week

Intensity Age THR Zone THR = 133 – 182 bpm

Intensity Karvonen Formula THR = 142 - 154

Duration of session Up to an hour

Continuous Training

• How you will apply overload to his training • Increase intensity, frequency, duration of training.

• Consequently, adaptations will be made.

• They key is to regularly ensure overload is being applied. Eg

measuring RHR and recalculating THR zone.

• It is important to realise that this assumes that medically the person

can cope with this training

Weight Training

• Weight Training develops the following components of fitness • Muscular strength

• Muscular endurance

• Muscular power

• Terminology used in a weight training programme

• Repetition Max : The max amount of weight that can be lifted x the

number of times [ no more no less]

• Repetitions [Reps] The number of times the exercise is done

• Sets: The number of times each set of exercise is done

Weight Training

• Application of Frequency • 3 sessions per week with 24 hours between sessions

• We need time to recover between sessions so the body can heal and

overcome fatigue

• Supercompensation in training

C

Onset of Ex. D

_____________________________________________Normal state

A B

Weight Training

• Following the onset of exercise, we go through four phases.

• A: Fatigue - Decrease in performance as we fire

• B: Recovery as we rest immediately following a session of training

• Supercompensation as the body adapts to training

• De training – reversibility if training does not occur

• Best time to train is during C Supercompensation

• Supercompensation phase lasts between 24-48hours depending on

intensity of training

• We are ready to train when we feel ready

• PER Ratio can be of benefit

Weight Training

• Application of Intensity

• Four Types Of Muscle contractions

• A. Isotonic Tradition weight training

• B. Isometric Contractions against immoveable force

• C. Isokinetic Tends to use highly specialised machines

• D. Eccentric Slowly lowering weights [ controlling]

Weight Training

• Basic weight Training Regimes

COMPONENT

Load Reps Sets Speed Rest

Advanced

Strength

2-6 RM 2- 6 3-6 Slow /

Medium

3-5 mins

Beginner

Strength

8-12 RM 8-12 2-3 Slow /

Medium

2-3 mins

Power 8-20 RM 4- 8 3-6 Fast /

explosive

3-5mins

Endurance 15+ RM 15- 30 2-3 Medium Minimal

Weight Training

• Application of Overload • How do we apply over load to weight training?

• A. Increase the repetition max

• B. Increase the number of reps per set

• C. Increase the number of sets

• D. Decrease rest time between sets

• E. Decrease time between training sessions

• F The best method is to re-test the RM after a period of time and

altering the load accordingly

Weight Training

• Application of specificity EG. Volleyball player

• Use exercises that mimic the sporting actions of the sports we play. Eg. squat jumps in volleyball

• How would you increase a vertical jump. Identify main muscle groups

• Quadriceps, hamstrings, gluteals , gastrocnemius/ soleus

• Exercises you would perform would be:

• Squats, toe raises, leg extensions

• The exercises would be performed fast/ explosive because you are training for power

• Having selected the exercises there are two essential rules to follow before starting:

• 1. Make sure you understand the correct technique

• Never put two exercises together that stress the same muscle group

Circuit Training

• What health and skill components can circuit training develop?

• A. Muscular strength B. Muscular power

• C. Muscular Endurance D. Aerobic Endurance

• E. Agility F. Skill / Technique

• Basic circuits can be designed for general fitness, or sport specific

fitness and skills.

• There Are two general circuit types.

• A . Fixed load. You do a set number of a set exercise before moving

on. Eg. 10 chin ups

• B. Individual load You do as many of a certain exercise as possible

within a time period.

• In both programmes. You need to consider :

• 1. A separate flexibility programme

• 2. Never exercise the same muscle group in succession

Circuit Training

• Application of Frequency • Designed to be primarily cardiorespiratory in nature 3-5 days/ week

• Application of Intensity • What factors will determine how intense the training will be?

• A, Purpose .. what you are training for

• B. Individual fitness level

• C. Exercises selected

• Having determined these we can use duration and overload to set

intensity.

• We measure intensity in a circuit by using THR [ Target heart rate]

• And PER [perceived exertion rate]

Circuit Training

• Application of Duration • A. Set Duration. This depends on the individual and the training

objectives but 20-60 seconds is usual.

. B . Rest Duration This can be increased or decreased to meet

intensity required.

General fitness 0-10 seconds

Strength/ power 30-60 seconds

Elderly/ Unfit 20-60 seconds

We can manipulate these factors to provide overload

Circuit training

• Application of Overload

• Factors that can be manipulated in order to apply

overload

• 1. Rest duration

• 2. Exercise duration

• 3. Intensity of session

• It is time to overload an athlete when;

A They feel ready to move on

B When testing shows they have improved

Circuit Training

• Application of Specificity

• Train energy systems

• Muscle groups specific to a sport

Interval Training • ATP-CP Energy System • Supplies energy for 0-10 seconds

• It takes up to 2 minutes to replace CP stores

• Interval training guidelines for ATP-CP System

• Between reps the rest is passive to allow CP stores to be replaced

Training Component Application

Work duration 1-10 seconds

Rest duration between reps 10-100 seconds

Work: Rest ratio 1:10

Reps 4:6

Sets 2-4

Rest between sets 5-10 minutes

Interval training

• Anaerobic energy

system • Lasts 30 to 120 seconds

• Lactic acid is produced

• We should perform light

exercises between reps in rest

phase to help remove lactic

acid

• Interval training guidelines for

anaerobic system

Training

Component Application

Work Duration 30-120 seconds

Rest Duration

Between reps

90-360 seconds

Work : Rest

Ratio

1:3

Reps 4-6

Sets 1-4

Rest Between

sets

5-10 minutes

Interval Training

• Aerobic System • Energy system supp

• supplies energy for long

distance

• Interval training guidelines

for aerobic training

Training

component Application

Work duration 15-seconds –

3minutes

Rest Duration

Between reps

1- 5 minutes

Work: Rest

ratio

1:1 TO 1:2

Reps 5-20

Sets 1-3

Rest between

sets

Minimal

Interval Training

• Application of Overload • How can we overload these energy systems.

• 1. Decrease the rest between reps

• 2.Increase the number of reps

• 3. Increase sets

• 4. Increase work-time

• We apply overload to the athlete

• A. Athlete feels ready

• B. We can use PER [perceived exertion rate]

• C. We notice a decreased resting heart rate [RHR]