principles of training

SPORT

specificity

progressive overload

reversibility

tedium

specificity

training should be specific to the needs of the individual and the demands of their sport

should be centred around the major muscle groups being used in the sport

(eg sprinters - high anaerobic speed and power work. Would be counterintuitive/harmful for a cyclist to lift heavy upper body)

progressive overload

working harder than usual whilst gradually and sensibly increasing the intensity of training

how can we progressively overload?

increase of speed, distance or resistance

HOWEVER if progression is not sensible, risk of injury is very high

reversibility

if an individual stops/decreases their training level, this will lead to fitness and performance levels decreasing

muscle strength and CV endurance can decrease significantly if training is to stop

HOWEVER this is not always the case (a week or two off can allow the body to fully recover, meaning that maximal effort can be reproduced each session)

tedium

boredom

how can tedium be avoided?

training programmes altered so this is not experienced

effect of tedium

decreased motivation to train and will decrease rate of improvement

FITT

frequency (how often a performer is training)

intensity (how hard you are training - speed, distance, weight)

time (how long you train for)

type (type of training performer is using

circuit training

a series of exercises performed one after the other with a rest in between

flexible (can be used to train one component or an array of them)

set up into stations

completion of all stations is called a circuit

what do we need to consider with circuit training

goal of the workout (what components we are developing)

space and equipment (can tailor workout to meet requirements)

work to rest ratio (time or rep based)

advantages of circuit training

exercises can be simple or complex depending on performer

can be manipulated to focus on components of fitness

can be manipulated based on limitations of a performer (eg age/fitness)

easy to monitor and progressively overload

disadvantages of circuit training

appropriate space required

may require specialist equipment

difficult to gauge work:rest ratio at start