PRINCIPLES OF TRAINIING

COACH SCOTT

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.

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!!

PRINCIPLES OF TRAINING -

•SPECIFICITY

•OVERLOAD

•PROGRESSION

•REVERSIBILITY

Remember SPOR

Specificity

Training needs to be specific to the athletes sport/position.

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 !!

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.

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.

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.

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!!!!!

FIT FOR LIFE

REMEMBER –

Fitness can be lost 3 times faster than you gain it!!

Review

•SPECIFICITY

•OVERLOAD

•PROGRESSION

•REVERSIBILITY

Remember SPOR

The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes.