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PRINCIPLES OF TRAINIING
COACH SCOTT
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OBJECTIVES
• TO KNOW AND UNDERSTAND THE MAIN PRINCIPLES OF TRAINING.• TO GIVE SPECIFIC SPORTING
EXAMPLES FOR ALL PRINCIPLES OF TRAINING
• TO KNOW AND UNDERSTAND HOW THESE PRINCIPLES HELP ATHLETES/PEFORMERS.
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DEFINITION
• The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes.
• Important lesson as YOUYOU will be planning and performing your own Individual Exercise Programme for you course work!!
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PRINCIPLES OF TRAINING -
•SPECIFICITY
•OVERLOAD
•PROGRESSION
•REVERSIBILITY
Remember SPOR
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Specificity
Training needs to be specific to the athletes sport/position.
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SPECIFICITY
• Example, a goalkeeper will need to focus on reaction work in their training, in comparison to a midfielder who would focus on agility, stamina, speed etc.
• A runner who wanted to improve their leg strength, would train differently to a cyclist. Both would need muscular endurance but the training method would need to be different !!
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OVERLOAD
• In order to improve through training we need to apply greater demands on our body. This is the principle of OVERLOAD.
• Muscular strength is the prime example where we need to ‘overload’ our muscles. By placing greater demands on our bodies means strength will improve.
• The point by where exercise is demanding enough to have an effect on the body is called ‘ threshold training’. For example a weight lifter will aim to train at 60-80% of their maximum to gain extra strength.
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PROGRESSION
• Training needs to demonstrate a steady increase if we are to become better through our training.
• If we do not progress the body will adapt to the same training level and improvements will be minimal.
• The need to increase the amount/difficulty of the training exercise gradually, is reflected by the ease with which you complete tasks.
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PROGRESSION EXAMPLE
0
5
10
15
20
25
30
Week
1
Week
3
Week
5
Minutesrunning
A runner wanted to improve his CV fitness, he used the principle of progression by increasing the length of his continuous training session each week.
Therefore his
programme
became
Progressively
harder.
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Reversibility
• Your general fitness level changes all the time – therefore if you stop training you will lose fitness benefits gained through training and it will be harder to maintain fitness.
Remember – USE IT OR LOSE IT!!!!!
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FIT FOR LIFE
REMEMBER –
Fitness can be lost 3 times faster than you gain it!!
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Review
•SPECIFICITY
•OVERLOAD
•PROGRESSION
•REVERSIBILITY
Remember SPOR
The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes.