Training PrinciplesTraining Principles

Types of Training PrinciplesTypes of Training Principles

The Principle of OverloadThe Principle of Overload The Principle of ProgressionThe Principle of Progression The Principle of Specificity (or S.A.I.D.)The Principle of Specificity (or S.A.I.D.) The Principle of Individual DifferencesThe Principle of Individual Differences The Principle of ReversibilityThe Principle of Reversibility The Principle of Diminishing ReturnsThe Principle of Diminishing Returns The Principle of OvertrainingThe Principle of Overtraining

OverloadOverload

To get stronger, the body must perform tasks that are more To get stronger, the body must perform tasks that are more challenging than those to which it is accustomedchallenging than those to which it is accustomed

Over time the body will adaptOver time the body will adapt New demands must be incorporatedNew demands must be incorporated Overload can include all aspects of training, i.e., physiological, Overload can include all aspects of training, i.e., physiological,

emotional, mental, and psychological emotional, mental, and psychological

Aerobic (>55%)Aerobic (>55%)

Anaerobic (+80%)Anaerobic (+80%)

Size (70%)Size (70%)

Strength (85%)Strength (85%)

Speed (95%)Speed (95%)

ProgressionProgression

In order to constantly improve, an athlete must progressively increase In order to constantly improve, an athlete must progressively increase the overload over timethe overload over time

The athlete must be aware that loads and demands on the body must The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injuryoccur over time to increase performance and decrease injury

10% Rule: An athlete shouldn’t increase the training volume more than 10% Rule: An athlete shouldn’t increase the training volume more than 10%/ week10%/ week

SpecificitySpecificity

In order for specific outcomes to In order for specific outcomes to occur, training must be specific to occur, training must be specific to those outcomesthose outcomes

Example: if you need to improve Example: if you need to improve your vertical jump, your exercise your vertical jump, your exercise prescription should include prescription should include explosive power such as explosive power such as exercises that target the legsexercises that target the legs

Specific muscle adaptations will Specific muscle adaptations will occur if training is specificoccur if training is specific

Training must reflect athlete’s Training must reflect athlete’s “game situation needs”“game situation needs”

Individual DifferencesIndividual Differences

Every athlete has a different Every athlete has a different physical and psychological physical and psychological makeupmakeup Pre-training fitness levelsPre-training fitness levels Requirements within their Requirements within their

sportsport Age and genderAge and gender Ability to recover from Ability to recover from

workoutsworkouts Ability to recover from Ability to recover from

injuryinjury

ReversibilityReversibility

““Use it or lose it”Use it or lose it” DetrainingDetraining Loss of one’s edgeLoss of one’s edge Loss in intensityLoss in intensity Atrophy Atrophy (decreased muscle mass)(decreased muscle mass) Reasons include: Reasons include: - injury - injury - lack of motivation- lack of motivation- overtraining- overtraining- burnout- burnout

Diminishing ReturnsDiminishing Returns

A person’s training gains will A person’s training gains will reflect that person’s prior level reflect that person’s prior level of trainingof training

Performance plateauPerformance plateau Must change exercise Must change exercise

prescriptionprescription Ethical vs. unethical training Ethical vs. unethical training

methodsmethods

OvertrainingOvertraining

Excess volume or intensity of training, or both Excess volume or intensity of training, or both resulting in fatigueresulting in fatigue

Can also be due to lack of proper rest and recovery. Can also be due to lack of proper rest and recovery. Rest is critical to make you stronger to allow for Rest is critical to make you stronger to allow for recovery.recovery.

The treatment for overtraining is rest. The treatment for overtraining is rest.

Training MethodsTraining Methods

PeriodizationPeriodization Concurrent trainingConcurrent training Interval trainingInterval training Fartlek trainingFartlek training Resistance trainingResistance training Plyometric trainingPlyometric training

PeriodizationPeriodization

Breakdown of year-long trainingBreakdown of year-long training

Three major seasons: Three major seasons:

1) off-season – recovery from potential in-season injuries, could 1) off-season – recovery from potential in-season injuries, could involve some cross training, begin specific training for specific involve some cross training, begin specific training for specific goalsgoals

2) pre-season – max performance gains to peak for the beginning 2) pre-season – max performance gains to peak for the beginning of the season, of the season,

3) in-season – attempt to maintain gains made during off season 3) in-season – attempt to maintain gains made during off season

trainingtraining

ConcurrentConcurrent

Training all energy systems at Training all energy systems at the same timethe same time

Different types of training Different types of training simultaneouslysimultaneously

Great for general fitness (circuit Great for general fitness (circuit training)training)

Performed during the off-season Performed during the off-season for certain athletesfor certain athletes

Ideal for keeping variety in one’s Ideal for keeping variety in one’s exercise programexercise program

IntervalInterval

Can benefit both anaerobic and aerobic systemsCan benefit both anaerobic and aerobic systems Alternating periods of intensity within a given Alternating periods of intensity within a given

workoutworkout Great for lactic acid training thresholdGreat for lactic acid training threshold Manipulates length of intense period, its Manipulates length of intense period, its

intensity, length of rest, and number of intensity, length of rest, and number of repetitionsrepetitions

ResistanceResistance

Lifting weights is the most common formLifting weights is the most common form Weight provides resistance to musclesWeight provides resistance to muscles Broken down into number of: Broken down into number of: sets, repetitions, rest, tempo (speed of sets, repetitions, rest, tempo (speed of

repetition), loads, and volumerepetition), loads, and volume

PlyometicsPlyometics ““Stretch-shortening exercises”Stretch-shortening exercises” These exercises must be a movement These exercises must be a movement

followed by an eccentric (lengthening) followed by an eccentric (lengthening) contraction..contraction..

Examples include: bounding, hopping, Examples include: bounding, hopping, jumping, box jumps, box drillsjumping, box jumps, box drills

Develops strength and powerDevelops strength and power For explosive sports/ activitiesFor explosive sports/ activities (sprinters, power-lifters, basketball & (sprinters, power-lifters, basketball &

football players) football players) Children should also avoid repeated Children should also avoid repeated

long, high intense plyometric routines. long, high intense plyometric routines. (too much stress on the joints)(too much stress on the joints)