Principles of Training

Learning Objectives...

• Define and explain the principles of training.

• Apply the principles of training to examples from a PEP.

Starter...• Complete the match it work sheet for

definitions.

1. Individual Needs2. Specificity3. Progressive Overload4. Rest5. Recovery6. FITT7. Reversibility

Principles of Training

1. Individual Needs

2. Specificity

3. Progressive overload

4. Rest

5. Recovery

6. FITT

7. Reversibility

Individual Needs

• ‘Matching training to the requirements of an individual.’

• 1st time marathon runners Elite

• How would their individual needs in a PEP be different?• Individual needs – fitness levels, sport, SMART goals, methods of

training, facilities.

SPECIFICITY• Matching training to the

requirements of an activity.

• E.g, a shot putter would train differently to a runner.

• There is a need for specific training within a sport too…

• A goal keeper would train differently to an outfield player.

List 3 more examples of specificity.

• A sprinter would train on speed• A long distance runner on CV

PROGRESSIVE OVERLOAD• Increasing the amount

of overload gradually so that fitness gains occur, but without the potential for injury.

• Start gently and build up gradually.

• If you exercise at a constant level, your fitness will stay at that same level.

• Body adjusts to the demands placed upon it.

You won’t be able to lift these weights straight away!!!

PLATEAUING = progress halts – takes time to move on to next level.

Progressive overload and a PEP

• Overload means training harder than you normally do.

• Working at a higher range of intensity.• Training in the TARGET ZONE• E.g. for strength training – lifting a

weight at 60-80% of maximum effort.• CV 60 – 80% Max HR.• Usually apply overload every 2 weeks

OVERLOAD

• Fitness can only be improved by doing more than usual.

• Making the body work harder than normal in order to improve.

• To OVERLOAD you need to apply the FITT principle!

• F = Frequency.How often you need to train to improve.

• I = Intensity.How hard you train.

• T = TimeHow long each training session lasts.

• T = TypeWhat sort of training you do.

REVERSIBILITYIf regular training

stops, any adaption that takes place as a consequence of training will be reversed.

• This is why you need to train 2/3 times a week or the effects of training will be lost.

• Use it or lose it!

Rest and Recovery

• Rest = The time given to recovery.

• Recovery = The time required to repair damage to the body caused by training or competition.

• PEP – someone training 5X a week would probably train on 3 days, take day off to recover and allow adaption to take place. Train for the

next 2 days, rest on the 7th day.

TASK:

• Apply your knowledge and understanding by creating a guide for young athletes to use. (See work sheet).

• Give specific examples of how to apply each of the principles of training in order to improve fitness for a chosen sport.