Program Design 101: Training Principles

Vocabulary flashcards summarizing the essential principles and parameters for designing an effective training program.

Frequency (Training Principle)

How often training sessions are performed

key driver of improvement or maintenance.

Aerobic Frequency Guidelines

3–5 times per week to improve

2 times per week to maintain.

Anaerobic Frequency Guidelines

Train 3 times per week (48 hours between sessions) to improve

2 times per week to maintain.

Specificity

Training that targets desired fitness components, energy systems, muscles, and movement patterns.

Type

The training method selected

Aerobic Training Methods

Continuous

fartlek

long-interval

HIIT (adapted)

Anaerobic Training Methods

Medium-interval

short-interval

fartlek workouts (adapted)

Flexibility Training Methods

Static

dynamic

PNF stretching techniques that improve range of motion.

Muscular Power Training Methods

Plyometric

resistance training

circuit exercises focused on rapid force production.

Muscular strength Training Methods

resistance training

circuit protocols designed to increase maximal force output.

Intensity

The effort level of exercise

Aerobic: 70–85 % MHR

Anaerobic Glycolysis: near maximal or RPE 8–9

ATP-PC: all-out or RPE 10.

Time (Duration)

Session length and work-to-rest ratios

Aerobic: 20+ min, W:R = 1:1

Anaerobic Glycolysis: W:R = 1:3

ATP-PC: W:R = 1:5

Progressive overload

Gradual workload increase by altering only one variable 1–10 % (or the smallest realistic increment) every second week

Variety

Changing the method or movement type without losing goal specificity every 3–4 weeks, therefore altering the training plan

Work-to-Rest Ratio (W:R)

Relationship between exercise and recovery periods

Warm up purpose

Prepares performer mentally and physically

Reduces risk of injury

Produces mild sweating without creating feelings of fatigue

Warm Up physiology

Increase muscle temperature

Increased core body temperature

increased respiratory rate

increased muscle elasticity

increase HR and blood flow to muscles

Decreased viscosity of joint fluids

General aerobic phase

Gradual build up of intensity comprising of aerobic activity

Dynamic stretching phase

Dynamic range of movement exercises that loosed and increase mobility of joints

Activity specific phase

Exercised that involve higher intensity and more specific movements for the activity

Cool down purpose

Prevent venous pooling

Reduce effects of muscle soreness

Recovers HR and blood pressure to pre-exercise levels