training principles and planning for a training program to be successful it must adhere to all...

TRAINING PRINCIPLES AND PLANNING

• For a training program to be successful it must adhere to all essential training principles.

• SPECIFICITY• “You get what you train for”• Results from a games analysis of a specific

playing position determines specific fitness components required and which areas of the body need developing

• Specific training methods selected will develop the specific fitness component required

• In the training program, specific exercises are chosen in each training method

TRAINING PRINCIPLES AND PLANNING…...

• PROGRESSIVE OVERLOAD• In order to improve we exercise at an intensity

greater than our existing capacity, and move towards our performance objective

• Overload can be achieved by increasing distance, duration, frequency and intensity of training

• It is a continuous process because as each training load increases, the body adapts and a higher load is required for further improvement


FREQUENCY The number of sessions per week Generally, the more frequent the training, the

greater the fitness improvement although all programs must include rest days

For fitness improvement to occur the minimum number of training sessions per week should be three

To improve aerobic capacity ideal training frequency is 4-5 days/week

To improve strength, power and speed: 3-5 days/week is required


INTENSITY “how hard each session will be” Training intensity is usually determined by measuring

heart rate. Heart rate that will invoke improvement is called – Target Heart Rate.

Target heart rates vary from:70-85% of max. HR for aerobic / endurance

sessions as the HR is within the aerobic threshold85-100% of max. HR for anaerobic / sprint sessions

as the heart rate indicates the involvement of anaerobic sources being required to provide energy, resulting in the accumulation of lactic acid


DURATIONThe length of the program or of each sessionMinimum length of program to produce

training effects is 6 weeksAerobic fitness improvements take longer than

other fitness components, these programs should run for a minimum of 12 weeks

Anaerobic should run for a minimum of 8-10 weeks


DETRAINING Training effects are reversible so “use it or lose

it” To avoid detraining, never take a complete break,

even when injured the uninjured parts of the body need to be trained

Detraining affects all fitness components but aerobic losses are more rapid than strength / power losses (results of 5 months of endurance training can be lost in 6 – 8 weeks)


MEASURABLE PROGRESSShould be able to see improvements in

performance and these should be tested regularly, with at least a pre-test and a post test at the conclusion of the program

This allows evaluation and provides assistance in planning follow up programs


DIMINISHING RETURNS

Gains in fitness are rapid at the beginning of a program and more difficult to achieve later in a program

Gains are more rapid for those with lower levels of fitness


VARIETY

Helps maintain motivation, especially during periods where fitness gains have levelled off

Can be achieved by varying:How you trainWhere you trainHow hard you trainWho you train with


MAINTENANCE

Once fitness benefits have been achieved, they can be maintained by decreasing training frequency, but not altering intensity

Recommended during “off-season”


Summary


Training Stages

the discomfort stage – doesn’t last very long, is painful and has a high drop out rate

the physical stage – less painful, euphoric feeling after training, adaptations and improvements are noticeable

the psychological stage – euphoric feeling during as well as after (addictive stage), few athletes reach this stage


Year Plan PrerequisitesAn annual fitness-training program must

take into account;pre test resultsrate of progressive overloadfitness components to be developedclimate and seasoncompetition datespeaking


Periodisation division of a training program into smaller

phases normally includes:

1. Pre-season/preparatory phasegeneral for fitness preparationspecific for game preparationEmphasis on developing aerobic energy

system.,and training volume high and intensity low but progressive increases (as the volume decreases the intensity increases)


2. In season/competitive stageSub phases:

a. Pre competitiveb. Competitive

Emphasis on maintenance of fitness, longer more intense sessions early in micro cycle, and shorter less intense sessions later in micro cycle


3. Off season/transition phaseEmphasis: % body fat, speed and muscular

endurance, typical micro cycle includes low intensity weights X 2, running training X 2 and cross training (active recreational game for enjoyment)

Each phase is broken into macro cycles (6 weeks) and micro cycles (1 week).

The intensity duration, frequency and type of training will vary depending on the phase of the training year.


Peaking Refers to athletes reaching their optimum

level of fitness for performance Is related to training intensity

There are two types : (pg. 201-202) 1. Whole season -

2. Specific events/in-season-


The Training Session:Is the building block of performance

Depends of fitness components required and which phase of fitness the session is aimed at

Follows a certain format (has common elements) despite such influencing factors


The format involves:1. Warm Up2. Conditioning phase3. Cool Down

1. Warm-UpA specific warm-up including a continuous activity, light resistance

exercises and a related activity with dynamic flexibility;

A cool-down including a low intensity related activity and stretching of the specific muscles involved.


2. Conditioning phase to develop the specific fitness components required, stating the following for each session:

Phase the sessions are directed towards Method – type of exercise Intensity e.g % of max. heart rate Duration – length of time Volume – amount of work to be performed Rest periods – length of time you use to

recover between work bouts Repetitions – amount of time an exercise is

repeated


Follow the following rules:

Speed should be trained for first allowing sufficient recovery

Power and specific strength should follow

Lastly local muscular endurance followed by aerobic work due to the fatigue component being very high


3. Cool Down• Tapering off after completion of the workout. A

continuation of the activity at a reduced intensity. • Prevents blood pooling which can result in

insufficient venous return ( this can cause a reduction in blood flow to the vital organs and less lactic acid to be removed from the muscles)

• Should include:• a low intensity related activity and • stretching of the specific muscles involved

Training MethodsContinuous TrainingA type of training that has no rest intervals.

Purpose : to improve aerobic capacity, raise anaerobic threshold, and improve local muscular endurance. This ultimately improves recovery and is the foundation of all training programs.

Types of continuous training: long slow distance (LSD) which produces a gradual but steady

aerobic improvement, the emphasis is on distance not speed (70%HRM);

anaerobic threshold training in which the emphasis is on speed (>85%HRM); and

fartlek training in which the emphasis is on regular changes of pace.

Training Methods…..

Training Methods….

Aerobics

A type of continuous training.

Purpose : improve aerobic capacity, strength, local muscular endurance, flexibility, and agility depending on the exercises chosen in the workout.

Structure: warm-up conditioning -involving anaerobic component

(75%HRM) via runs, jumps, steps and skips and a strength-endurance component using resistance exercises

cool-down


Interval TrainingA type of training in which rest intervals follow work

intervals.Purpose - to improve speed, power, agility and

anaerobic capacity. Recommended as the best training method for improving your ability to play team sports such as netball, soccer, basketball and football. Possible to develop all 3 energy systems by altering length of the work interval.

Key variables: work interval - the distance and duration of the work

effort recovery interval - the time between work efforts and type

of activity during recovery set - a group of work/recovery intervals repetition - each individual work interval.


Resistance Training

A type of training which involves replicating movements and movement patterns against a resistance using the premise that the movement will be made easier in performance.

Purpose: to develop muscular strength, muscular power and/or muscular endurance.

Types of resistance training:weight training; and resistance calisthenics.


Plyometric Training

A type of training which uses the

premise that a muscle contracts more

forcefully and quickly from a

pre-stretched rather than from a

relaxed state.Purpose: to improve muscular power in sports which require explosive powerful movements.

Training Methods….Circuit Training

A combination of continuous and resistance training which consists of a series of exercises arranged in order to develop specific sports related fitness..

Purpose: to develop aerobic capacity, anaerobic capacity, strength, power, local muscular endurance and agility. You get the opportunity to select the exercises and organise the sequence in which the circuit is attempted.

Types of circuits: fixed-load circuits- individual load circuits-fixed time circuits-


Flexibility Training

Purpose : to improve joint and muscle flexibility

Types of flexibility Training-proprioceptive neuromuscular facilitation (PNF)

static stretching

ballistic stretching

Continuous Training

•

Fartlek Training

Interval Training

Resistance Training

Circuit Training

Plyometrics Training

Flexibility Training

training principles and planning for a training program to be successful it must adhere to all...

Documents

training program

intensity of training

training intensity

essential training principles

specific training methods

detraining training

training load increases

months of endurance