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 SYSTEMS

The 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