Training Principles and Methods

SECTION

13TRAINING PRINCIPLES AND METHODS

WHY DO WE TRAIN? Makes the body more efficient Makes the body better able to perform

certain tasks Can make the human machine more

effective We can run faster, jump higher, and throw

further

F.I.T.T. PRINCIPLE The four building blocks of exercise prescription

F = Frequency I = Intensity T= Type T= Time

FREQUENCY the amount of time per week spent training general guideline is 3-5 times/week determination of frequency depends greatly

on the athlete’s level of fitness, athletic aspirations, and type of training

INTENSITY how hard the individual must work taken as a percentage of the individual’s

maximal aerobic and anaerobic power general guideline is 50%-100% of athlete’s

maximal intensity

TIME amount of time spent in a single training session general guideline is 3-6 times/week depends on the athlete’s level of fitness,

athletic aspirations, and type of training

TYPE either aerobic or anaerobic training

prescriptions, or a combination of both depends on the athlete’s level of fitness,

athletic aspirations, and sport or activity for which he or she is training

THE ROLE OF ENERGY SYSTEMSThe three energy systems available… Anaerobic alactic Anaerobic lactic Aerobic

Each system has certain limitations and strengths

Training can be incorporated to either enhance one or all energy systems, depending on the athlete’s needs

ANAEROBIC ALACTIC ENERGY SYSTEM High speed explosive movements, generally

85%-100% of maximal intensity Long rest periods between sets High intensity and volume training Training prescription will depend greatly on

the athlete’s level of fitness, athletic aspirations, and type of sport

ANAEROBIC LACTIC ENERGY SYSTEM High speed explosive movements,

generally 75%-85% of maximal intensity Long rest periods between sets Moderately high intensity and volume

training Training prescription will depend greatly on

the athlete’s level of fitness, athletic aspirations, and type of sport

AEROBIC SYSTEM Repetitive movements, generally 50%-75%

of maximal intensity Short rest periods between sets Moderately low intensity and volume

training Training prescription will depend greatly on

the athlete’s level of fitness, athletic aspirations, and type of sport

OTHER 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

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

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

SPECIFICITY OR SPECIFIC ADAPTATION TO IMPOSED DEMAND (S.A.I.D)

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 makeupPre-training fitness levelsRequirements within their sportAge and genderAbility to recover from workoutsAbility to recover from injury

REVERSIBILITY “Use it or lose it” Detraining Loss of one’s edge Loss in intensity Atrophy Reasons include: injury, lack of motivation,

overtraining, and 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

TRAINING METHODS Periodization Concurrent training Interval training Fartlek training Resistance training Plyometric training

PERIODIZATION Breakdown of year-long training Three major seasons: off-season, pre-season,

and in-season Macrocycle – the year or years Mesocycle – months or weeks Microcycle – day(s) or week

CONCURRENT Training all energy systems at the same

time Different types of training simultaneously Great for general fitness 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

FARTLEK Means “speed play” Basically the same as interval, without rigid

numerical control Athletes change variables according to

terrain or how they feel Speed up or slow down when you want

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” Examples include: bounding, hopping,

jumping, box jumps, box drills Used to develop strength and power Caution: should not be used until

athletes have a solid aerobic and anaerobic base. Children should also avoid repeated long, high intense plyometric routines.

OTHER IMPORTANT FACTORS Rest and recovery Avoiding injury Stretching Warm-up and cool-down periods Sleep Interest level