Transcript Training Principles and Methods

Training Principles and
Methods
What is training?
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Training is a vehicle by which the human body
is made more efficient
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Better able to complete certain tasks like running,
jumping, lifting, swimming, etc.
Training needs vary depending on the objective
as well as the physical attributes of the
individual
F.I.T.T. Principle
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Frequency: number of workouts per week
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Recommended 3-5 workouts/week for basic aerobic
fitness
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Endurance athlete (elite) may have 15
workouts/week
Intensity: several methods of measuring
intensity such as % of VO2 max, Borg Scale of
Perceived Exertion, % of max HR, and the
Karvonen method aka heart rate reserve
Intensity cont...
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Most accurate way to measure intensity is a VO2 max
test
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One of the most popular ways of determining weighttraining intensity is to derive a % from one repetition
maximum (1RM)
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Not practical for recreational athletes
The max amount of weight an individual can lift for
one rep.
A less taxing variation is repetition maximum
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Complete a higher number of repetitions until they
can no longer perform that exercise
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Use information and charts to design a program
Type and Time
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Type: Which energy system is being used?
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Anaerobic alactic, anaerobic lactic, aerobic, or a
combination
Time: the length of the workout
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If an exercise is not maintained for long enough, it
will not lead to any physiological changes
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Length of workouts depend on the individual's
ability, the goal, the individual's lifestyle (are they
able to fit in a quality workout?)
Other Principles of Training
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There are 6 basic training principles that
complement F.I.T.T.:
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The Principle of Overload
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The Principle of Progression
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The Specificity Principle
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The Principle of Individual Differences
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The Principle of Reversibility
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The Principle of Diminishing Returns
Overload
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In order for physiological change to occur, the
body must be subjected to greater stresses
than the ones it is accustomed to
Applies to both anaerobic and aerobic training
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Anaerobic: increasing the amount of weight for
bicep curls from 10lb to 15lb
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Aerobic: increasing your distance run from 10km to
12km
Progression
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In order for the overall effect of training to
progress, an athlete must be subjected to
greater and greater overloads, over time
After an athlete has had the chance to adapt to
a certain level of training, the workouts must
continue to increase in stress in order for new
achievements to be made
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Increases can be made in the number of reps,
weight, time, distance, etc.
Specificity
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In order for specific outcomes to occur, training
exercises must be specific to those outcomes
In order to reach maximum training effect, the
loads placed on the body have to mimic the
actual sport as closely as possible
Individual Differences
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Every athlete has a different physical and
psychological make-up, therefore, different
training needs
Factors: pre-training fitness level, sport-specific
requirements (quarterback vs. Linebacker), age,
gender, ability to recover from intense workouts,
previous susceptibility to injury
Avoid copying someone else's workout plan (i.e.
A professional athlete)
Reversibility
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“Use it or lose it” principle
When a muscle has undergone a period of
training, and then the training ceases, the
muscle overtime will lose the benefits of training
Can lead to two things: 1. Atrophy 2. Detraining
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Atrophy: muscle decreases in size and strength
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Detraining: a term to describe what happens when
training is removed or reduced
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Several reasons: injury, lack of motivation, other
commitments, end of a season, etc.
Diminishing Returns
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Based on the fact that a person's training gains
will reflect their prior level of training
A person who has had no or little training is
usually able to make significant gains in their
levels of fitness
A highly trained athlete will make relatively
small incremental gains in their performance
Large increases will be made until the athlete
plateaus
Training Methods
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Athletes can train to increase speed,
endurance, strength, agility, and flexibility
The following methods are used to achieve
these objectives through training:
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Periodization
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Concurrent training
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Interval training
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Fartlek training
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Resistance training
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Plyometrics training
Periodization
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The breakdown of the overall training plan into distinct training
periods in an attempt to maximize performances at peak times
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Reduce risk of injury
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Reduce mental burnout
The year is broken down into 3 parts: the off-season, preseason, and the in-season
Concurrent Training
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It is possible to train multiple energy systems by
performing different types of training
simultaneously
Studies have shown that endurance athletes
benefit from strength and power training and
vice versa
i.e. A marathon runner will have speed workouts
built into their training regimen
Interval Training
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Based on the idea that energy systems can
make both aerobic and anaerobic gains, not
only by steady, uninterrupted exercise, but also
by alternating periods of relatively intense
exercise with period of recovery within the same
workout
Allows the body to become accustomed to lactic
acid buildup and anaerobic loads
Example: 6-8 1km repeats with 2 min. Jogging
between each
Fartlek Training
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Developed in the 1940's by Swedish runners as
an alternative to interval training
The term literally means “speed play”
Encourages a more free-form session, the
distances and lengths of intervals are not
predetermined
i.e. Cross country runner may do a fartlek
session through a trail: sprint uphills, recover
downhill, pick up speed on flat sections, recover
on flat sections
Resistance Training
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Most common form: weight training
Use resistance training to work either several
muscles groups or specific ones, which isolate
a single joint or muscle group
i.e. May need to strengthen a certain area for
increased stability (back or abdomen)
Plyometrics Training
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Used because of its ability to stretch and then
shorten the muscles through exercise
Uses a series of drills with the person's own
body weight as the overload
Use a pre-stretch, or counter-movement to build
up muscular energy before an explosive
movement releases it
Drills include: squat-jumps, box drills, bounding,
hopping, medicine ball drills