IB SEHS Training principles

specificity

Choosing to train adaptations to enhance a specific sport/ trait

reversibility

any adaptation which occurs form training will be lost if training stops (use it or lose it)

progressive overload

systematically increasing demands on body for improvement

recovery

• rest between seasons

• Adequate sleep

• Balanced diet

• Recovery strategies (ice baths)

• Periodization (reduced training periods)

Variety

changing training variables over time to keep it challenging

Periodization

training around places to ensure athlete is in peak condition for most important events.

Transition: allow athlete to refresh before season. Rest physically and mentally while maintaining fitness. 3-4 weeks

Preparation: prep to maximize performance in competitive season

• General predatory phase: develop basic fitness & conditioning. Technical/ tactile skills

• Specific predatory phase: focus on prep for competition and training is specific to sport. Often participating in less important competitions.

Microcycle

weekly training program, foundation of long term training

(1 week)

Mesocycle

Block of training with a goal that fits into 1 of 3 training cycles (3-5 weeks)

Macrocycle

entire training season with a specific competition goal