Principles of Training

What is specificity in training?

Replicating the characteristics of physical activity to ensure training benefits performance

What are the four categories to consider in specificity?

• Muscle group

• Skills

• Fitness components

• Predominant energy systems

Give an example of specificity.

A swimmer focusing mainly on swimming rather than land exercises.

What does progression in training refer to?

It refers to systematically increasing the demands on the body to achieve continuous improvement.

Gradually increasing frequency, intensity, or time to continuously adapt and improve to prevent a plateau.

What variables can be adjusted for progressive overload?

• Distance

• Duration

• Recovery time

• Number of repetitions

• Number of sets

What is overload (FIT principle)?

Training must exceed normal levels to cause adaptation in fitness components.

What is reversibility in training?

Improvements gained through training will be lost if training stops (e.g., muscle atrophy).

Why is adequate recovery important in training?

Allows repair of tissues, replenishment of energy stores, and prevents injuries and fatigue.

What is variety in a training program?

Changing one or more variables in the training program to keep it challenging and effective.

What is the purpose of variety in training?

To prevent boredom, stimulate adaptations, and maintain motivation (change drills, environment, activities).

What is periodisation in athletic training?

Systematic division of training into specific phases.

Macrocycles

An annual plan subdivided into mesocycles or transitions, preparation and competition

Mesocycles

Lasts for a period covering weeks or moths, requires overload and comprised of micro cycles

Micro cycles

A weekly training program with each session having a specific goal

Preparation Phase (pre-season)

8-12 weeks before competition

What are the key goals of the preparation phase?;

Build strength and endurance, develop sport-specific skills, establish fitness baseline.

What is the intensity of the preparation phase?

Gradually increasing (60-85% max effort)

Competition Phase

Throughout the main season

What is the focus of the competition phase?

Maintain peak fitness, sport-specific training, tactical preparation, recovery between events.

What is the intensity of the competition phase?

High but strategic (80-95% of max effort)

Transition Phase (post-season)

4-6 weeks after competition season

What is the purpose of the transition phase?

Active recovery, mental refreshment, injury rehab, low-intensity training.

What is the intensity of the transition phase?

Low to moderate (40-60% of max effort)