Training Principles

Types of Training Principles The Principle of Overload The Principle of Progression The Principle of Specificity (or S.A.I.D.) The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns The Principle of Overtraining

Overload To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed Over time the body will adapt New demands must be incorporated Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological Aerobic (>55%) Anaerobic (+80%) Size (70%) Strength (85%) Speed (95%)

Progression In order to constantly improve, an athlete must progressively increase the overload over time The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury 10% Rule: An athlete shouldn’t increase the training volume more than 10%/ week

Specificity In order for specific outcomes to occur, training must be specific to those outcomes Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs Specific muscle adaptations will occur if training is specific Training must reflect athlete’s “game situation needs”

Individual Differences Every athlete has a different physical and psychological makeup Pre-training fitness levels Requirements within their sport Age and gender Ability to recover from workouts Ability to recover from injury

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

Diminishing Returns A person’s training gains will reflect that person’s prior level of training Performance plateau Must change exercise prescription Ethical vs. unethical training methods

Overtraining Excess volume or intensity of training, or both resulting in fatigue Can also be due to lack of proper rest and recovery. Rest is critical to make you stronger to allow for recovery. The treatment for overtraining is rest.

Training Methods Periodization Concurrent training Interval training Fartlek training Resistance training Plyometric training

Periodization Breakdown of year-long training Three major seasons: 1) off-season – recovery from potential in-season injuries, could involve some cross training, begin specific training for specific goals 2) pre-season – max performance gains to peak for the beginning of the season, 3) in-season – attempt to maintain gains made during off season training

Concurrent Training all energy systems at the same time Different types of training simultaneously Great for general fitness (circuit training) Performed during the off-season for certain athletes Ideal for keeping variety in one’s exercise program

Interval Can benefit both anaerobic and aerobic systems Alternating periods of intensity within a given workout Great for lactic acid training threshold Manipulates length of intense period, its intensity, length of rest, and number of repetitions

Resistance Lifting weights is the most common form Weight provides resistance to muscles Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume

Plyometics “Stretch-shortening exercises” These exercises must be a movement followed by an eccentric (lengthening) contraction.. Examples include: bounding, hopping, jumping, box jumps, box drills Develops strength and power For explosive sports/ activities (sprinters, power-lifters, basketball & football players) Children should also avoid repeated long, high intense plyometric routines. (too much stress on the joints)