A.3.1.1 Principles of training

1. Specificity

• Definition: is the process of replicating the characteristics of physical activity in training to ensure it benefits performance. The 4 categories to consider:

  • Muscle group used

  • Skills performed

  • Fitness component used

  • Predominant energy systems used

• For example, would be inappropriate for a swimmer to carry out most of his/her training on land. Although there are certainly benefits gained, the majority of the training programme should involve pool-based work

2. Progressive Overload (FIT - Frequency, Intensity and Time)

• The human body responds to stress caused by physical work. This adaptation is sometimes known as a training effect. As the adaptation takes place the body becomes comfortable with the new workload

• Subsequent progressive overload is required to cause further change

• Variables to apply include:

  • Distance of the work

  • Duration

  • Time of recovery periods

  • Number of sets

3. Reversibility

• Definition: This means that any improvement or change that takes place as a consequence of training will be reversed when you stop training

4. Variety

• Definition: is all about providing different activities, formats and drills in training while still addressing the aims of the training programme

• Changes and activities can improve motivation, making training more enjoyable and less boring

5. Recovery (rest principle)

6. Periodization

• Definition: the process of dividing the annual training plan into a series of manageable phases (mesocycles).

• Each phase can then target a specific series of attributes to be developed within a period

• It is broken down into parts

  • (i) Macro Cycle

    • the training programme of an athlete for the entire year or season

  • (ii) Meso Cycle

    • Block of training designed to achieve a specific goal that fits within one of the training phases

    • Maybe be transition, preparation or competition

  • (iii) Microcycles

  • A weekly training programme that forms an important foundation of the athletes’ longer-term training programme

Understanding training phases

1. Preparation Phase (Pre-season)

   • 8-12 weeks

   • Primary goals:

     • Building strength and endurance

     • Developing sport-specific skills

     • Establishing a fitness baseline

   • Gradually increasing intensity

2. Competition Phase

   • Throughput main season

   • Focus: Performance optimisation

   • Primary goals:

     • Maintenance of peak fitness

     • Sport-specific training

     • Recovery between competitions

   • Traning adjustments:

     • Reduced volume, maintained intensity

     • Technical refinement

     • Tactical preparation

   • High but strategic intensity

3. Transtion phase (Post-Season)

   • 4-6 weeks after competition

   • Foucs: active recovery and mental refersherment

   • Activities:

     • Light exercise and cross-training

     • Injury rehabilitation if needed

     • Mental recovery and goal setting

   • Low to moderate intensity