U4 VCE PE TRAINING PROGRAM PRINCIPLES

personalised principles, improvement principles, scheduling principles

personalised principles

1. specificity

2. intensity

3. individuality

4. type

5. variety

improvement principles

1. progression

2. tapering

3. diminishing returns

4. overtraining

scheduling principles

1. frequency

2. maintenance

3. time

4. detraining

SPECIFICITY - personalised princ

tailoring a training program to meet specific demands of an athletes sport/position/physiological requirements based on activity analysis & fitness testing.

SAID PRINCIPLE → specific adaptations to imposed demands

• plyo → inc. motor unit rec, inc fibre size

• fartlek → inc mitochondrial density, inc oxidative enzyme activity

energy system

• activity analysis helps specificity → choose es

• choose w:r replicate intensity

fc → based on position

major muscle, skill frequencies

INTENSITY - personalised princ

level of exertion applied during work phase of training session.

• needs to target ES, FC

• intensity established before frequency or time can be applied.

• higher intensities = lower training durations

TRAINING INTENSITIES

1. recovery → below 70% mHR, below 50% vo2max, 0-2 RPE

2. aerobic → 70-85%mHR, 55-75% vo2max, 3-6 RPE

3. at LIP → 85%mHR & 75% vo2max (can be inc), 7 RPE

4. anaerobic → 95%mHR, 100-200% vo2max, 10 RPE

monitoring intensity

1. %mHR

2. RPE

   • lag with hr monitoring so RPE can be accurate for short duration & high intensity training

   • its own perception of training feels

   • 2 leisure, 3 aerobic, 4 aerobic moderate, 5&6 aerobic, 7 aerobic at LIP uncomfy, 8 anagly vigorous uncomfy short of breath, 9 anagly/atp-cp very hard activity cant speak, 10 atp-cp max effort out of breath cant speak.

3. GPS

   • track speed & distance, built in hr monitor

   • adv: real time tracking, tracks progress, greater accuracy, monitors speed real time

4. %vo2max

5. %1RM

   • heaviest load person can lift single rep.

INDIVIDUALITY - personalised princ

characteristics that distinguish one performer from another, tailored to the indiv

• genetics

  • fibre type composition → have higher % of ft = respond better to ana es trainings vice versa to st fibres

• fitness/training status

  • less training = do training at low volume

• preparedness

  • before inc intensity → need to do foundation for fc

• needs

  • goals, motivation. cultural

  • hard for local lvl where theres one coach for whole team

  • national lvl can have tailored to indiv and whole team training

TYPE - personalised princ

type of training method.

• should match with specificity, es, fc, muscle groups found by activity analysis

AEROBIC TRAINING METHODS

• continuous, long int, fartlek, HIIT, circuit

ANAEROBIC TRAINING METHODS

• intermediate int, short int, circuit, resistance, plyo

FLEXIBILITY TRAINING METHODS

• static, dynamic, ballistic, PNF stretching

VARIETY - personalised princ

a change made to a regularly scheduled training session.

• help w boredom, red staleness from same routine by varing env, diff stimulus such as diff exercise but same action (barbell bench press to dumbbell bench press)

• needs to still be kept in line with training goals & specificity

FREQUENCY - scheduling princ

how often training occurs, min no. training sessions wkly for chronic adaptations 3x a wk.

• needs rest days for body repair

• elite endurance athletes can train the whole week bc theres less catabolic effect from endurance training compared to those doing anaerobic exercise.

• split training eg mon&thurs is upper body, tues&fri is lower body

MAINTENANCE - scheduling princ

minimum no. wkly training sessions needed to keep specific fc at current levels

• 2x per week after desired performance lvl is met. There is less training frequency

• ppl in seasonal sport (maintenance in off-season so no detraining)

TIME - scheduling princ

how long training lasts or takes to complete (program) before chronic adaptations become evident

• length of program, session, bouts of exercise, rest breaks (dec can change w:r and es), min time before evident CA

DETRAINING - scheduling princ

reversibility, training ceases or load is less than whats needed to maintain certain lvl of fitness.

• can happen bc of injury, sick, bored, bad training program planning

• vo2max dec by 8% in 3wks

• this is good for offseason, transition training programs cuz it can have variety to maintain fc lvls.

PROGRESSION - improvement princ

planned inc in training stimulus to cause chronic adaptations. AKA progressive overload/overload

• w/o progression the body becomes accustomed to workload and plateau

• only progress one variable and is 2-10% (beyond 10% can lead to overtraining)

  • inc length of training session, distance, resistance, no. reps or sets, frequency of sessions per week, inc intensity, inc range of motion, dec rest time but may change w:r

• keep training records to know when u should be doing progression → block of 6wks do prog in wk2&4, 6th wk is tapering

TAPERING - improvement princ

reducing training to dec physiological & psychological fatigue and achieve optimal preparedness for comp.

• need to be peaking (opt lvl in perf in comp as a result of tapering before event)

• tapering improves mood & energy lvls, dec perceived effort & fatigue

• good for athletes who do carb loading so tapering helps more glycogen stored.

OVERTRAINING - improvement princ

a result of insufficient recovery, resulting in dec motivation & performance. Can also be from excessive training volumes

• person may not feel not training hard enough if not seeing improvement then they overtrain then its not good → sore muscles, fatigue, dec perf, inc irritability

TRAINING DIARY helps find signs of overtraining. Seeing moods, hr, sleep, soreness.

DIMINSHING RETURNS - improvement princ

slowing improvement over time after initial rapid improvements.

• rapid improvements for ppl who begin training program & lower fitness compared to elite cuz they reach their potential