2.  You are going to take notes on the following principles of training.  YOU will decide what is important and what is not.

3.  The principles of training are important rules that athletes must follow in order to make physical gains.

4.  The number of training sessions in a given week.  Most athletes should aim to train around 3-4 times a week.  Elite athletes will train around 6 – 7+ times a week.  By increasing the number of times we train in a week, we can apply overload.

5.  The frequency depends on the type of training that is being used and the event that you are training for.  The greater the aerobic component of an event, the more frequent the training should be  What are the dangers of over-training (too high frequency of training)?  Injury, burnout, fatigue leading to poor technique and boredom  What are the dangers of under-training (too low a frequency of training)?  No improvements (or slow improvements) leading to a loss of motivation.

6.  Intensity means how hard you train.  You must increase how hard you train to continue to improve fitness.  By training with more intensity we can apply overload

7.  Why do we need to train at the correct intensity?  In order to make improvements we need to train at the correct intensity.  Train too intensely and you risk injury, burnout and poor technique.  If you train too little, you make no or poor improvement causing a loss in motivation.  How are frequency and intensity of training interrelated?  Frequency allows us to apply intensity on a regular basis.

8.  The length of time that you train during an individual session.  As our body adapts to training, we can train for longer.  This is important to maximize training gains.  How are duration and intensity of training interrelated?  Over the course of a training session we should apply intensity. If we do not apply intensity during our session, gains are not maximised.

9.  By increasing the time that we train we can apply Overload!  Remember that we need to keep the intensity at least the same though.

10.  Making sure you increase frequency, intensity and duration over a period of time.  This is the foundation principle behind all training programmes (this is why we train)  By applying overload we get training gains.

11.  How does frequency, intensity and duration of training affect overload?  By manipulating frequency, intensity and duration we can apply overload e.g. train more frequently increases overload

12.  Look at the training program and answer the questions written on the board.

13. MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM Gym Upright rows (30kg) Military press (50kg) Lat pulldowns (90kg) Bent over raises (50kg) Bicep curls (40kg) Bench press (100kg) Situps (20kg) All exercises to be 3 sets of 12 reps 1 min rest between sets Run Run 50 minute run working at 60% – 70% MHR. Gym Leg Press (150kg) Hamstring curl (60kg) Calf Raises (100kg) Squats (160kg) Lunges (70kg) Dead lifts (100kg) Step ups (25kg) Walking lunges (25kg) All exercises to be 3 sets of 10 reps 1 min rest between sets Interval 10x200m at 100% MHR 2mins rest between each sprint 5min rest 10x100m at 100% MHR every 2 mins Run 65 minute run working at 60% – 70% MHR. Rest PM Interval 15x50m at 100% every 1 min 30 sec 20x10m at 100% every 1 min Practice Ball skills Team strategy Grids Game situation Circuit Tuck jumps Hops Ziz-zag jumps Bounds Squat jumps Depth jumps Compass Jumps Situ ups Press ups Chin ups Burpees Spend 1 minute on each station then 20 sec rest. 3 reps Practice Ball skills Team strategy Grids Game situation RestGame Day Competition game Pool Aqua jogging for 35 minutes 40% – 50% MHR