Principles of Training Knowledge to support preparation for NAB stage 2

Principles of Training performance needs activity base level Specificity Principles of Training Progressive Overload Rest and Recovery Initial Overload Frequency Avoiding Overtraining Reversibility Intensity Time Variation Adaptation

Explaining knowledge about principles of training Specificity I know that my training needs to be specific to the activity and the 100m f/c performance of swimming due to the unique environment of working in the pool Training needs to be specific so that my muscles and energy systems conditioned to working within this environment It needs to be specific to the weaknesses identified in stage 1 of the nab with sets of work structured in each session to work on my development needs Cardio Respiratory Endurance Muscular Endurance Speed Endurance Coordination (Anxiety Control, Rehearsal, Arousal) Principle Application Explanation

Explaining knowledge about principles of training Specificity Sessions need to be specific to my base level of fitness. This can be done by setting a level of training based on results collected from tests so that the training is manageable but also challenging enough to stimulate further improvement Principle Application Explanation T5 test = base level of CRE Interval Repeat Test = training pace times for CRE & SE

Explaining knowledge about principles of training Progressive Overload Progressive Overload Adaptation Initial Overload To begin working phase I know that I need to initially overload by starting work at my base level of fitness I know that it is important to follow the recommended structure of frequency (how many sessions a week), intensity (how hard I train) and time (how long I train for) as recommended by Ashton and Davis in the book Why Exercise to ensure that training is effective. Principle Application Explanation Evidence to show a deeper understanding

Explaining knowledge about principles of training Progressive Overload Following the correct frequency is important so that I get rest and recovery times between sessions This is important to give my muscles a chance to regenerate and repair following training and be ready for the next session Working at the correct intensity (lower pace for CRE and higher pace for SE) is important to stimulate appropriate energy systems and at same time avoid over training Avoiding overtraining is necessary to prevent injury to the muscles and stop training under fatigued conditions which results in ineffective work Avoiding overtraining is managed by having target repetition times from test norm data taken from Madsen, Coaching Young Swimmer Principle Application Explanation Evidence to show a deeper understanding

Explaining knowledge about principles of training Progressive Overload I know that there is a recommended time for each set. I know sets should be longer to develop CRE and shorter when working on SE and this can be managed by controlling the amount of repetitions completed in a set Principle Application Explanation

Explaining knowledge about principles of training Adaptation Adaptation is the process of improving fitness levels within the programme When signs of adaptation are evident I know I need to progressively overload to maintain fitness improvement and avoid reaching a plateau I know it is possible to progressively overload by increasing the amount of repetitions completed so that I work for a longer time and I can also increase by training pace to keep my heart rate in appropriate training zones (aerobic for CRE and anaerobic for SE) I know it is important to vary sessions by changing variables of repetition distance to keep them interesting so that I keep motivated to work effectively Principle Application Explanation

REVERSIBILITY Miss or stop training Improving fitness Lose fitness gained Start training again Consistent progress Start Start

Explaining knowledge about principles of training Reversibility I am also aware of the concept of reversibility which means that I will gradually lose fitness if I stop training I know that there is a need to reduce workload if training is missed for any significant period of time so that when I start again it will be at a level that is manageable for me Principle Application Explanation