A.3.1.1 Principles of training

What are the key principles of sport?

Specificity, Progression, Overload (Progressive), Reversibility, Tedium (actually Variety)

Specificity definiton?

replicating the characteristics of a physical activity in training to ensure it benefits performance in that specific sport

What are the 4 categories to consider?

1. Muscle group used

2. Skills performed

3. Fitness components used

4. Predominate energy systems used

Progression definition?

this involves where training must gradually become harder over time to improve performance (similar to overload)

Overload [Progressive] definition?

excessive stress applied to the body through physical work to become more comfortable with the workload

What principle has to be applied to Overload to be effective?

FIT

FIT

Frequency, Intensity, Time

What are some variables to apply during overload?

distance of the work, duration, time of recovery periods, number of sets

What is reversibility in training?

any training gains will be lost if training stops

Variety defintion?

providing different activities in training while still addressing the aims of the training programme

Periodization definition?

process of dividing the annual training plan into a series of phases (mesocycles)

What can each phase do?

target a specific or series of attributes to be developed within a designated time

What three parts is it broken down into?

Macro, meso and microcycles

Macrocycle

the training program of an athlete for the entire year/season

Mesocycle

a block of training designed to achieve a goal fitting within the training phases

Microcycle

a weekly training program that forms a foundation for the longer term program

What are the three training phases?

Preparation (pre-season), Competition and Transition Phase (post-season)

Preparation phase (pre-season) characteristics

• duration 8-12 weeks before the competition

• intenstiy gradually increasing (60-85% of max effort)

Preparation phase primary goals

• build strength and endurance

• developing sport specific skills

• establishing a fitness baseline

Preparation phase training elements

• progressive resistance training

• cardiovascular conditioning

• technical skill development

Competion phase charcteristics

• duration: throughout the main season

• focus: performance optimisation

• intensity high but strategic (80-95% max effort)

Competition phase goals

• maintenance of peka performance

• sport-specific training

• recovery between competitions

Competition phase training adjustements

• reduced volume, maintained intensity

• technical refinement

• tactical prepration

Transition phase (post-season) characteristics

• duration 4-6 weeks after the competition

• focus: active recovery and mental refreshment

• intensity low (40-60% max effort)

Transition phase (post-season) activities

• light exercise and cross training

• injury rehabilitation

• mental recovery and goal setting