HMS DETAILED

PRINCIPLES OF TRAINING

PURPOSE

• Training sessions are tailored to specific requirements.

• Athletes train at the right workload.

• Rest periods are timed correctly, allowing athletes to see improvements at a faster rate.

PROGRESSIVE OVERLOAD

• Definition: Gradually increasing the exercise load an athlete undertakes to see continuous improvements.

• To achieve different and better results, athletes must alter their workload.

  • AEROBIC: Increase in duration or distance.

  • STRENGTH BASED: Increase in repetitions or weight.

SPECIFICITY

• Training specifically tailored to the energy system and skill requirements needed for an athlete's sport.

  • AEROBIC: Training for longer periods of time with no breaks; focuses on muscular endurance, particularly in the legs.

  • STRENGTH: Training for shorter periods, more intensely, focusing on specific muscle groups (e.g., shoulders and arms).

REVERSIBILITY

• Definition: The loss of adaptations that athletes gain during training due to a prolonged break.

• Occurs due to:

  • An athlete being injured and taking time off.

  • The end of a season during the recovery period.

• Effects:

  • AEROBIC: Fitness can be lost within 4-6 weeks; can be prevented with at least 2 minimal intensity training sessions weekly.

  • STRENGTH: Fitness can be lost within 1-2 weeks; can be slowed down by training at least once per week.

VARIETY

• Importance: Prevents boredom and keeps athletes engaged and motivated to train, ensuring a holistic training approach.

• Ensures every muscle group or fitness component is actively trained and that different muscle groups and energy systems are given recovery time.

  • AEROBIC: Alternating between different training methods.

  • STRENGTH BASED: Alternating between different strength training methods.

TRAINING THRESHOLDS

• Definition: The “zones” athletes need to train in to see improvement and adaptation in the necessary energy systems.

• Calculation of heart rate threshold: $ext{Heart Rate} = 220 - ext{age}$

AEROBIC THRESHOLD

• Training below this heart rate leads to no improvement.

• Training above (60-80% of max heart rate) is in the Anaerobic zone.

ANAEROBIC THRESHOLD

• Training at 80-90% of max heart rate leads to significant improvements for strength-based athletes.

• This is where the onset of blood lactate accumulation occurs, indicating fatigue and an inability to train long enough for adaptations to happen.

WARM UP AND COOL DOWN

WARM UP

• Purpose: Prepare the body for physical activity by gradually increasing heart rate, circulation, and flexibility, which includes:

  • Increased heart rate and respiration rate.

  • Preparation of muscles for movement.

• Outcome: Athletes can move faster and more powerfully.

COOL DOWN

• Purpose: Gradually lower heart rate, reduce muscle tension, and promote recovery after exercise, which involves:

  • Lowered heart rate and respiration rate.

  • Reduced injury risk.

  • Prevention of DOMS (delayed onset muscle soreness) by facilitating the removal of lactic acid accumulated during the session.

• Outcome: Restores areas of the body raised during the warm-up.

TYPES OF TRAINING

SKILL TRAINING

• Definition: Drills practice involves repetition of fundamental skills under minimal pressure to improve accuracy and technique.

• Modified and small sided games: Enables athletes to practice in a competitive, open environment.

• Games for specific outcomes: Integrate physical skill practice under competitive pressure and develop cognitive abilities such as decision-making and tactical awareness.

• Skill training must be tailored to an athlete's current skill level, stage of skill acquisition, and sporting requirements.

FLEXIBILITY TRAINING

• Definition: Increases the range of motion around joints through exercises targeting specific muscles and joints.

• Features:

  • Diverse range of stretches for different muscle groups.

  • Flexibility training can mimic exact movements in the sport.

  • Reduces injury risk by providing a greater range of motion, but untrained individuals can injure themselves.

• Types of Flexibility Training:

  • Static: Muscles are stretched and held for 15-60 seconds (e.g., Pike stretch).

  • Ballistic: “Bouncing” stretches to extend muscles (e.g., bouncing motion during a pike stretch).

  • PNF (Proprioceptive Neuromuscular Facilitation): Partner-assisted stretching that involves contracting the muscles being stretched to disable the stretch reflex (e.g., a friend assisting in leg stretches).

  • Dynamic: Continuous movement within the full range of motion at the targeted joint (e.g., leg swings in a sprint).

ANAEROBIC TRAINING

• Definition: Allows energy to be created faster and longer in the ATP-PCr system and lactic acid system.

• Types:

  • Anaerobic intervals: Athletes alternate between exercise and rest periods.

  • High-Intensity Interval Training (HIIT): Involves extremely high-intensity exercise periods followed by longer active rest.

  • Example: Soccer players performing repeated sprints at around 80% of max heart rate.

  • Sprint Interval Training (SIT): Alternates between sprinting and active recovery, typically with around 3 minutes of active recovery and 30 seconds of maximum intensity.

  • Plyometric Training: Involves explosive exercises using the stretch-shortening cycle to enhance power and speed, such as bounding and depth jumps.

  • Resistance Training: Involves using opposing forces to build strength, size, and overall muscle mass.

AEROBIC TRAINING

• Purpose: Enhances the aerobic energy system, cardiovascular endurance, and muscular endurance.

• Features:

  • Utilizes oxygen for energy production, sustaining energy for prolonged periods.

• Types:

  • Continuous Training: Engaging in the same activity at a constant intensity for at least 20 minutes.

  • Fartlek Training: Varying intensity during activity (e.g., changing speed or incline while running).

  • Interval Training: Cycling between intense exercise and rest using a 3:1 ratio.

  • Circuit Training: Comprises a series of different activities completed sequentially.

STRENGTH TRAINING

• Definition: Involves applying resistance to muscles to induce hypertrophy and enhance strength.

• Mechanism: Resistance causes muscle fibers to tear, and upon repairing, they form more muscle tissue, thus adapting to prevent future tears with same exercises.

• Types of Strength Training:

  • Free weights: Dumbbells/barbells allow specificity for movement patterns in certain sports (e.g., rowing shoulder presses) but require strict form to avoid injury.

  • Fixed Machines: Controlled range of motion; reduces injury risk and complexity of movements.

  • Bodyweight Exercises: Utilize individual body weight as resistance (e.g., push-ups, sit-ups).

  • Advantages: Scalable for beginners and advanced athletes; functional strength development.

  • Elastic Bands: Range of resistance levels for rehabilitation and strength training.

PHYSIOLOGICAL ADAPTATIONS

CHRONIC ADAPTATIONS

• Definition: Changes in the body that occur after a minimum of 6-8 weeks of training.

• Result: Adaptations enable athletes to train longer and at higher intensities.

• Factors influencing adaptations:

  • Type of training.

  • Frequency and intensity.

  • Nutrition.

  • Heredity.

• Adaptations by training type:

  • Aerobic: Increase in ATP production and muscular endurance seen after 8-12 weeks.

  • Anaerobic: Increase in muscle size and efficiency in using creatine phosphate and glycogen; observable muscle tissue alteration.

  • Resistance Training: Muscle size increase starts after about 10 weeks, with strength increasing through neural adaptations by 7 weeks.

CARDIOVASCULAR ADAPTATIONS

• Cardiac Hypertrophy: Increase in the size and strength of the heart, particularly the left ventricle, due to aerobic training.

  • Stroke Volume (SV): Increase in resting and maximal stroke volume.

  • Heart Rate (HR): Decrease in resting and submaximal heart rate.

  • Cardiac Output (CO): Increase in cardiac output.

• Blood Volume/Hemoglobin Levels: Increase in blood volume and hemoglobin leading to greater oxygen delivery capacity and reduced blood viscosity; blood volume can rise up to 25% from aerobic training.

RESPIRATORY ADAPTATIONS

• Increased size and strength of breathing muscles enlarges the chest cavity, enabling lungs to expand further and gather more air.

  • Lung Capacity: Increased lung capacity, vital capacity, and tidal volume result from training.

  • Oxygen Uptake (VO2 max): Definition: The maximum amount of oxygen (in liters) that the body can gather and utilize.

MUSCULOSKELETAL ADAPTATIONS

MUSCLE HYPERTROPHY

• Definition: Increase in muscle size through the increase in protein filaments and the size of muscle fibers leading to greater force exertion and efficiency.

FAST AND SLOW TWITCH MUSCLE FIBRES

• SLOW TWITCH: Adaptations emphasize endurance activities (e.g., long-distance running).

  • Leads to increased muscle size and endurance capacity.

• FAST TWITCH: Adaptations emphasize explosive movements (e.g., sprinting).

  • Enhances the efficiency of both slow and fast twitch fibers through specific training types, leading to improved athletic performance in respective areas.

RESULTS OF ADAPTATIONS

• General outcome: Athletes can train for longer durations at higher intensities due to physiological adaptations facilitated by training variations and consistency.