TRAINING PRINCIPLES Week 5

What you need to know… Comprehensive understanding of each of the training principles and how they are applied to a training program Comprehensive understanding of each of the training principles and how they are applied to a training program Duration Duration Frequency Frequency Intensity Intensity Progressive overload Progressive overload Specificity Specificity Thorough understanding of the additional training principles Thorough understanding of the additional training principles Time Time Diminishing returns Diminishing returns Detraining and retraining Detraining and retraining Maintenance Maintenance Variety Variety Individuality Individuality

Introduction Understanding and applying the primary training principles are critical for gaining ____________ from training Understanding and applying the primary training principles are critical for gaining ____________ from training They are guidelines that should be followed to allow for maximum improvement They are guidelines that should be followed to allow for maximum improvement

Training Principles Duration Duration Frequency Frequency Intensity Intensity Progressive overload Progressive overload Specificity Specificity

Duration Duration can either refer to the length of time of each training ___________ (ie: minutes or hours) or the length of the training ___________ (ie: weeks or months) Duration can either refer to the length of time of each training ___________ (ie: minutes or hours) or the length of the training ___________ (ie: weeks or months) Aerobic improvement Aerobic improvement Minimum 6 weeks, but most likely 12 week program required Minimum 6 weeks, but most likely 12 week program required Anaerobic improvement Anaerobic improvement 6-8 week program 6-8 week program Flexibility improvement Flexibility improvement Gains made after a small number of sessions Gains made after a small number of sessions

Frequency Frequency refers to the ___________ of training sessions needed per ___________ to ensure improvements in the desired fitness components and energy systems Frequency refers to the ___________ of training sessions needed per ___________ to ensure improvements in the desired fitness components and energy systems The amount of ___________ time needed is a vital consideration The amount of ___________ time needed is a vital consideration Other important factors include the nature of the activity (eg: triathlon v. golf) and the fitness level of the individual Other important factors include the nature of the activity (eg: triathlon v. golf) and the fitness level of the individual

Frequency (cont.) Aerobic fitness improvements Aerobic fitness improvements Minimum of 3 sessions, but 5-6 would be considered normal Minimum of 3 sessions, but 5-6 would be considered normal As aerobic fitness increases the ___________ of training can also increase As aerobic fitness increases the ___________ of training can also increase Aerobic activities are at a lower intensity than anaerobic, therefore muscle damage is less and the individual recovers more ___________ Aerobic activities are at a lower intensity than anaerobic, therefore muscle damage is less and the individual recovers more ___________ Eg: Steve Moneghetti – 6 days per week, 2 sessions per day Eg: Steve Moneghetti – 6 days per week, 2 sessions per day

Frequency (cont.) Anaerobic fitness improvements Anaerobic fitness improvements Minimum of 3 sessions, but with 4 sessions being normal Minimum of 3 sessions, but with 4 sessions being normal Higher intensity activities, therefore ___________ recovery is more important Higher intensity activities, therefore ___________ recovery is more important Some beginners may need to start with 1-2 sessions per week to allow full recovery Some beginners may need to start with 1-2 sessions per week to allow full recovery

Intensity Intensity refers to how ___________ the individual is working in a training session Intensity refers to how ___________ the individual is working in a training session Intensity is the most critical factor in guaranteeing maximal fitness gains Intensity is the most critical factor in guaranteeing maximal fitness gains Quality v. quantity Quality v. quantity It is generally measured through heart rate (beats per minute: bpm) It is generally measured through heart rate (beats per minute: bpm) Often this is then interpreted into a percentage value of maximum heart rate Often this is then interpreted into a percentage value of maximum heart rate Max HR = 220 – age Max HR = 220 – age Eg: 220 – 18 = 202bpm Eg: 220 – 18 = 202bpm

Progressive Overload Human body responds to stress caused by physical work Human body responds to stress caused by physical work Consequently, it adapts to cope with this stress or increased workload Consequently, it adapts to cope with this stress or increased workload To gain maximum benefit from training, workloads must be gradually adjusted upwards as adaptation to stress takes place To gain maximum benefit from training, workloads must be gradually adjusted upwards as adaptation to stress takes place This is known as progressive overload This is known as progressive overload

Applying Progressive Overload The key to successful overload is gradual and progressive The key to successful overload is gradual and progressive Only one factor needs to be ___________ to achieve progressive overload Only one factor needs to be ___________ to achieve progressive overload Variables to apply progressive overload Variables to apply progressive overload Distance of work Distance of work Time of work Time of work Time of recovery Time of recovery Number of repetitions Number of repetitions Number of sets Number of sets Frequency of sessions Frequency of sessions Amount of resistance Amount of resistance

Applying Progressive Overload Eg: recreational jogger Eg: recreational jogger Distance increased by 10% each week Distance increased by 10% each week Week km

Progressive Overload - Periodisation Periodisation of training is by dividing a large period of time (eg: full season) into smaller blocks of training (eg: 3-6 weeks) Periodisation of training is by dividing a large period of time (eg: full season) into smaller blocks of training (eg: 3-6 weeks) Each block of training is separated by short, lighter training cycles (often 1 week) Each block of training is separated by short, lighter training cycles (often 1 week) It allows recovery from one block of training before undertaking a new, overloaded training program It allows recovery from one block of training before undertaking a new, overloaded training program See diagram See diagram

Specificity Specificity is the process of replicating the characteristics of physical activity in training to ensure it benefits ___________ Specificity is the process of replicating the characteristics of physical activity in training to ensure it benefits ___________ Specificity must focus on: Specificity must focus on: Energy systems used Energy systems used Fitness components used Fitness components used Muscle groups used Muscle groups used Skills used Skills used Specificity does not necessarily mean that participating in the sport is the best form of training Specificity does not necessarily mean that participating in the sport is the best form of training

Additional Principles Other important considerations when planning a training program are: Other important considerations when planning a training program are: Time Time Diminishing returns Diminishing returns Detraining and retraining Detraining and retraining Maintenance Maintenance Variety Variety Individuality Individuality

Additional Principles (cont.) Time Time Time is the ___________ of the training session Time is the ___________ of the training session Particularly important for aerobic training Particularly important for aerobic training A minimum session time of 20-30mins a 70-85% max HR is needed A minimum session time of 20-30mins a 70-85% max HR is needed Diminishing returns Diminishing returns As an athlete’s fitness improves and gets closer to their maximal fitness level, the rate of improvement lessens As an athlete’s fitness improves and gets closer to their maximal fitness level, the rate of improvement lessens The ___________ gains on the effort put in to get fit will gradually diminish The ___________ gains on the effort put in to get fit will gradually diminish

Additional Principles (cont.) Detraining and retraining Detraining and retraining Detraining (reversibility) refers to a loss of fitness when training is stopped Detraining (reversibility) refers to a loss of fitness when training is stopped We lose fitness more quickly than we gain it We lose fitness more quickly than we gain it ___________ fitness gains are lost more quickly than ___________ ___________ fitness gains are lost more quickly than ___________ Retraining: there is a myth that someone who has previously participated in training will see improvements in fitness more quickly than someone who has not participated in a prior training program Retraining: there is a myth that someone who has previously participated in training will see improvements in fitness more quickly than someone who has not participated in a prior training program Maintenance Maintenance Once fitness benefits have been achieved, they can be maintained effectively with a reduction in training frequency Once fitness benefits have been achieved, they can be maintained effectively with a reduction in training frequency However, intensity must remain at the same level However, intensity must remain at the same level

Additional Principles (cont.) Variety Variety Provided the major principle of specificity is not ignored, there is no harm in introducing some variety into the program Provided the major principle of specificity is not ignored, there is no harm in introducing some variety into the program It can help maintain ___________ and ___________ It can help maintain ___________ and ___________ Individuality Individuality A general training program for all athletes on a team is unlikely to be suitable for all team members A general training program for all athletes on a team is unlikely to be suitable for all team members Individuals may need different programs depending on position, energy systems required, fitness components utilised and their individual body Individuals may need different programs depending on position, energy systems required, fitness components utilised and their individual body