The Principles of The Principles of Training.Training.

Mr. P. LeightonMr. P. Leighton

St Mary’s High School.St Mary’s High School.

GCSE.GCSE.

Today’s Session…Today’s Session…

Marking of Test- How did you do? Marking of Test- How did you do? Peer-to-peer marking- do you Peer-to-peer marking- do you

know what makes a good answer?know what makes a good answer? Continue work on the Principles of Continue work on the Principles of

Training- What are they?Training- What are they? H/W for Friday…H/W for Friday…

Skill related and Skill related and Health related fitness Health related fitness test.test. Look through your test now and Look through your test now and

take a guess at what mark you take a guess at what mark you got.got.

Pencil it in on the front cover- is it Pencil it in on the front cover- is it at your predicted grade?at your predicted grade?

Pass your paper to someone else Pass your paper to someone else in the group ready for the P2P in the group ready for the P2P marking.marking.

The Principles of The Principles of Training.Training. S_____________S_____________ P_________ O__________P_________ O__________ R_________ R_________R_________ R_________

F_________F_________ I_________I_________ T________T________ T________T________

Specificity…Specificity…

““Matching the training to the Matching the training to the requirements of the activity”requirements of the activity”

““Horses for Courses”Horses for Courses” Q: This leads on from our work on HRF Q: This leads on from our work on HRF

and SRF- How?and SRF- How?– A: Rugby Union players all need to have a A: Rugby Union players all need to have a

good level of Cardiovascular Fitness (HRF) good level of Cardiovascular Fitness (HRF) and Co-ordination (SRF) but forwards need and Co-ordination (SRF) but forwards need to train strength for scrums and backs to train strength for scrums and backs need to be Agile to compliment their need to be Agile to compliment their Speed to outwit a defender.Speed to outwit a defender.

Progressive Overload…Progressive Overload…

This used to be 2 parts This used to be 2 parts (Progression) and (Overload).(Progression) and (Overload).

Overload is not a bad thing- it is Overload is not a bad thing- it is not too much or going too hard!not too much or going too hard!

Q: What does it mean?Q: What does it mean?– A: Gradually increasing the amount A: Gradually increasing the amount

of overload so as to gain fitness of overload so as to gain fitness without injury.without injury.

Progressive Overload Progressive Overload in Action…in Action… Relates to all areas of HRF.Relates to all areas of HRF. Write a statement using an area Write a statement using an area

of HRE to describe Progressive of HRE to describe Progressive Overload.Overload.

Rest and Recovery…Rest and Recovery…

The two terms are closely linked… The two terms are closely linked… how?how?

Rest- time allotted to recoverRest- time allotted to recover Recovery- time required to repair Recovery- time required to repair

damage caused to the body.damage caused to the body. When entering into training or When entering into training or

competition the body ADAPTS to competition the body ADAPTS to allow for future punishing sessions.allow for future punishing sessions.

H/W: The F.I.T.T. H/W: The F.I.T.T. Principle.Principle. Research and understand (for Research and understand (for

Friday) the F.I.T.T. Principle.Friday) the F.I.T.T. Principle. The letters all stand for something- The letters all stand for something-

they are all important within a they are all important within a training session.training session.

This H/W will also be important for This H/W will also be important for your PEP (which we will start your PEP (which we will start soon!)soon!)

Ensure this is your best work.Ensure this is your best work.

The F.I.T.T. Principle…The F.I.T.T. Principle…

FrequencyFrequency IntensityIntensity TimeTime TypeType

– But what do these mean to us?But what do these mean to us?– Make a poster for the wall on the Make a poster for the wall on the

FITT Principle.FITT Principle.

Intensity- Reviewed…Intensity- Reviewed…

Q: Write down 3 ways in which Q: Write down 3 ways in which intensity can be increased in a intensity can be increased in a session/ Programme…session/ Programme…

A: 1) ______________________A: 1) ______________________

2) ______________________2) ______________________

3) ______________________3) ______________________

Reversibility…Reversibility…

““Use it or Lose it”Use it or Lose it” Gradual loss of fitness instead of progressing or Gradual loss of fitness instead of progressing or

staying the same.staying the same. How does this happen? How does this happen?

A: Illness or InjuryA: Illness or Injury Some people retain these levels for longer- this may Some people retain these levels for longer- this may

be because of better fitness levels.be because of better fitness levels. Some people deteriorate quicker due to severity of Some people deteriorate quicker due to severity of

injury.injury. This is the “Bad” principle of training. This is the “Bad” principle of training.

Reversibility in Sport…Reversibility in Sport…

Ledley King-Ledley King- Injuries so bad Injuries so bad he cannot train as often as he cannot train as often as his team mates- he will his team mates- he will never reach the fitness never reach the fitness levels he once had at his levels he once had at his peak.peak.

Andy Farrell-Andy Farrell- Former Former Wigan RL and England RU Wigan RL and England RU player- injured so much at player- injured so much at the end of his career he had the end of his career he had to retire at 32.to retire at 32.

Key words from Key words from today…today…

Any Questions? Any Questions? See you Friday See you Friday