Training Principles and Methods

What is training? Training is a vehicle by which the human body

is made more efficient Better able to complete certain tasks like running,

jumping, lifting, swimming, etc. Training needs vary depending on the objective

as well as the physical attributes of the individual

F.I.T.T. Principle Frequency: number of workouts per week

Recommended 3-5 workouts/week for basic aerobic fitness

Endurance athlete (elite) may have 15 workouts/week

Intensity: several methods of measuring intensity such as % of VO2 max, Borg Scale of Perceived Exertion, % of max HR, and the Karvonen method aka heart rate reserve

Intensity cont... Most accurate way to measure intensity is a VO2 max

test

Not practical for recreational athletes One of the most popular ways of determining weight-

training intensity is to derive a % from one repetition maximum (1RM)

The max amount of weight an individual can lift for one rep.

A less taxing variation is repetition maximum

Complete a higher number of repetitions until they can no longer perform that exercise

Use information and charts to design a program

Type and Time Type: Which energy system is being used?

Anaerobic alactic, anaerobic lactic, aerobic, or a combination

Time: the length of the workout If an exercise is not maintained for long enough, it

will not lead to any physiological changes Length of workouts depend on the individual's

ability, the goal, the individual's lifestyle (are they able to fit in a quality workout?)

Other Principles of Training

There are 6 basic training principles that complement F.I.T.T.:

The Principle of Overload The Principle of Progression The Specificity Principle The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns

Overload In order for physiological change to occur, the

body must be subjected to greater stresses than the ones it is accustomed to

Applies to both anaerobic and aerobic training Anaerobic: increasing the amount of weight for

bicep curls from 10lb to 15lb Aerobic: increasing your distance run from 10km to

12km

Progression In order for the overall effect of training to

progress, an athlete must be subjected to greater and greater overloads, over time

After an athlete has had the chance to adapt to a certain level of training, the workouts must continue to increase in stress in order for new achievements to be made Increases can be made in the number of reps,

weight, time, distance, etc.

Specificity In order for specific outcomes to occur, training

exercises must be specific to those outcomes In order to reach maximum training effect, the

loads placed on the body have to mimic the actual sport as closely as possible

Individual Differences

Every athlete has a different physical and psychological make-up, therefore, different training needs

Factors: pre-training fitness level, sport-specific requirements (quarterback vs. Linebacker), age, gender, ability to recover from intense workouts, previous susceptibility to injury

Avoid copying someone else's workout plan (i.e. A professional athlete)

Reversibility “Use it or lose it” principle When a muscle has undergone a period of

training, and then the training ceases, the muscle overtime will lose the benefits of training

Can lead to two things: 1. Atrophy 2. Detraining Atrophy: muscle decreases in size and strength Detraining: a term to describe what happens when

training is removed or reduced Several reasons: injury, lack of motivation, other

commitments, end of a season, etc.

Diminishing Returns

Based on the fact that a person's training gains will reflect their prior level of training

A person who has had no or little training is usually able to make significant gains in their levels of fitness

A highly trained athlete will make relatively small incremental gains in their performance

Large increases will be made until the athlete plateaus

Training Methods Athletes can train to increase speed,

endurance, strength, agility, and flexibility The following methods are used to achieve

these objectives through training: Periodization Concurrent training Interval training Fartlek training Resistance training Plyometrics training

Periodization The breakdown of the overall training plan into distinct training

periods in an attempt to maximize performances at peak times

Reduce risk of injury Reduce mental burnout

The year is broken down into 3 parts: the off-season, pre-season, and the in-season

Concurrent Training

It is possible to train multiple energy systems by performing different types of training simultaneously

Studies have shown that endurance athletes benefit from strength and power training and vice versa

i.e. A marathon runner will have speed workouts built into their training regimen

Interval Training Based on the idea that energy systems can

make both aerobic and anaerobic gains, not only by steady, uninterrupted exercise, but also by alternating periods of relatively intense exercise with period of recovery within the same workout

Allows the body to become accustomed to lactic acid buildup and anaerobic loads

Example: 6-8 1km repeats with 2 min. Jogging between each

Fartlek Training Developed in the 1940's by Swedish runners as

an alternative to interval training The term literally means “speed play” Encourages a more free-form session, the

distances and lengths of intervals are not predetermined

i.e. Cross country runner may do a fartlek session through a trail: sprint uphills, recover downhill, pick up speed on flat sections, recover on flat sections

Resistance Training Most common form: weight training Use resistance training to work either several

muscles groups or specific ones, which isolate a single joint or muscle group

i.e. May need to strengthen a certain area for increased stability (back or abdomen)

Plyometrics Training Used because of its ability to stretch and then

shorten the muscles through exercise Uses a series of drills with the person's own

body weight as the overload Use a pre-stretch, or counter-movement to build

up muscular energy before an explosive movement releases it

Drills include: squat-jumps, box drills, bounding, hopping, medicine ball drills