Training Princibles

Variety

Mentally reinvigorate an athelete who is becoming bored

specificity must be kept in mind to ensure the original goals of the training are adheard to.

Helps prevent injury. Maintain interest and motivation.

Maintainance

Once a required level of fitness is achieved the level of effort to maintain that level is not as great as it was to reach it

Allows for lighter training loads to refresh athlete

Tapering

Decreasing training load while increasing or keeping performance intensity the same

Reduce residual fatigue to ensure athelte is in peak condition for competition

Overtraining

A long term decline in performance associated with inadequate time to recover and adapt to training stresses

Rest needs to be built into training programs. Frequency principle needs to be applied. progresive overload correctly,

Detraining

training gains are lost at a quicker rate than it takes to develop.

Frequancy

ensure atheletes fo enough sessions in a week for adaptations but also have enough for adequate rest and recovery

at least

3 improvement

2 maintainance

Time

Time can be a number of factors, length of Training session, Program or Exercise/rep

has sessions that are an appropriate time for improvement and injury avoidence

Intensity

following this princible ensures the correct energy systems and fitness components are targeted throughout the training session

Specificity

Ensures training sessions target correct Energy systems Muscle groups Fitness components For example Use work to rest ratios to replicate game play and energy systems

Progresive overload

only make changes to one variable at a time and only increase workload by 2-10%

without this the body will become accustomed to the exsisting workload and will plateau no further positive adaptations

overtraing if over 10%

Diminishing returns

Gains get smaller and smaller as we get closer to our genetic potential

Individuality

training should be individualised to target the needs of the performer