Principles of Training Higher PE

What are they ? Duration Frequency Intensity Specificity Progressive Overload Reversibility

Duration Description - The length of time that a performer trains for: 6 weeks, 20 minute session. Why is it important? – 6, 7, 8 weeks is an adequate time scale to bring about improvements. 20 minutes recommended time to ensure you are improving CRE. Justification - Fewer weeks training would result in less progress and it would take longer to improve Cardio Respiratory Endurance

Frequency Description - The number of training sessions per week. Usually 3 times per week (Mon, Wed, Fri). Why is it important? – Having rest days allows the body to recover and your muscles adapt to the workload. Justification - Overtraining results in injury, fatigue and lack of motivation which is counter productive. Also, training fewer times would take longer to bring about any training improvements as the body would not be under any stress.

Intensity Description - You must train hard enough so that you will OVERLOAD your body. To improve CRE you must be working between 70-80% of max heart rate. Why is it important? % max heart rate ensures you are developing CRE. You do this through having a work to rest ratio of 1:1 e.g. 40 seconds work, 40 seconds rest. Justification - To work without training zones would result in training being pointless. Your skills and fitness are performed at high intensity forcing you to make quick decisions.

Specificity Description - Your training has to be specific to your performance needs for your chosen activity and must be relevant to your own levels of fitness and ability. Why it is important? – In a sport like hockey good levels of CRE are extremely important to maintain a high level of performance. Therefore, training must reflect the demands of the activity. Also, the training must reflect your level of fitness and playing position e.g. a goalkeeper might perform agility based training drills. Skills and movement patters can also be improved through training. Justification - Working on an aspect of fitness not essential to your activity or role would be counterproductive. Training specifically within the activity means there is no delay between training and implementing improvements – results are immediate.

Progressive Overload Description - When you exercise at increasingly greater levels by adding to the demands of your fitness programme. Why is it important? - The body adapts to stress to become more efficient. It is required to maintain improvements and to sustain motivation. Justification - If stress is not applied to the body as it adapts to the work load then the fitness improvements will plateau. Also, boredom and lack of focus can result in reversibility or injury.

Examples of Progressive Overload (8 week programme) Week 2 – Introduce an additional station into training (Duration) Week 4 – Introduce another session from 3 to 4 (Frequency) Week 6 – Work at 75% of max heart rate by switching to continuous training. (Intensity)

Homework 7 Make a start on homework 7. It is based on applying the principles of training. Due in for Friday!