PAF 4O

Training Principles and Methods

What Is Training?

Makes the body more efficient Makes the body better able to perform

certain tasks Can make the human machine more

effective We can run faster, jump higher, and

throw further

Training Principles

Training Principles

The F.I.T.T Principle The Principle of Overload The Principle of Progression The Principle of Specificity (or S.A.I.D.) The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns

F.I.T.T. Principle

The four building blocks of exercise prescription

F = Frequency I = Intensity T= Type T= Time

Frequency

the number of training sessions per week spent training

general guideline is 3-5 times/week determination of frequency depends

greatly on the athlete’s level of fitness, athletic aspirations, and type of training

Intensity

how hard the individual must work taken as a percentage of the

individual’s maximal aerobic and anaerobic power

general guideline is 50%-100% of the athlete’s maximal ability/effort

Intensity is also altered by changing the rest time

Time

amount of time spent in a single training session

depends on the athlete’s level of fitness, athletic aspirations, and type of training

Type

Refers to the type of training method used

depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training

Principle of Overload For physiological change, the body

must perform tasks that are more challenging than those to which it is accustomed

Over time the body will adapt, therefore in order to continue to grow, new demands must be incorporated

Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological

Principle of Progression

In order to constantly improve, an athlete must progressively increase the overload over time

The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury

Principle of Specificity or Specific Adaptation To Imposed Demand (S.A.I.D) In order for specific outcomes to occur,

training must be specific to those outcomes

Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs

Specific muscle adaptations will occur if training is specific

Training must reflect athlete’s “game situation needs”

Principle of Individual Differences Every athlete has a different physical

and psychological makeup› Pre-training fitness levels› Requirements within their sport› Age and gender› Ability to recover from workouts› Ability to recover from injury› Body Type

Principle of Reversibility

“Use it or lose it” Muscles will start to lose training

effects as soon as training stops Atrophy will occur during sustained

periods without training Significant training benefits can be

lost after 2 weeks of not training – i.e. Christmas Break

Reasons include: injury, lack of motivation, overtraining, and burnout

Principle of Diminishing Returns A person’s training gains will

reflect that person’s prior level of training

Individuals who do not train or train very little will see significant gains

Highly trained individuals will see little gains as they experience performance plateaus

Changing training programs and philosophy are ways to help prevent performance plateaus

Training Methods

Types of Training Methods

Interval training Fartlek training Resistance training Plyometric training Continuous Intensity Training (C.I.T)

Interval

Can benefit both anaerobic and aerobic systems

Alternating periods of intensity within a given workout

Great for lactic acid training threshold

Manipulates length of intense period, its intensity, length of rest, and number of repetitions

Fartlek

Means “speed play” Basically the same as interval,

without rigid numerical control Athletes change variables

according to terrain or how they feel

Speed up or slow down when you want

Generally used for aerobic training

Plyometrics

“Stretch-shortening exercises” Examples include: bounding,

hopping, jumping, box jumps, box drills

Used to develop speed and power Caution: should not be used until

athletes have a solid aerobic and anaerobic base. Children should also avoid intense plyometric routines.

Resistance

Lifting weights is the most common form

Weight provides resistance to muscles

Best way to promote hypertrophy Broken down into number of:

sets, repetitions, rest, tempo (speed of repetition), loads, and volume

Continuous Intensity Training

Form of Aerobic or Anaerobic Lactic Training

Completed for longer periods at the same intensity (aerobic) or simply without prescribed rest intervals (lactic)

For Example: Run 5 km for time As many rounds as possible in 20 minutes

(AMRAP) of 5 pushups, 10 sit-ups, 15 body weight squats

Depending on intensity can be used as an active recovery workout day

Other Important Training Factors Stretching

› Leads to muscles which are less prone to injury

› 3 types: Ballistic, Static and PNF Warm-up

› Helps to gradually prepare body for training intensity

› Prevents early onset of fatigue Cooldown

› Helps to gradually return from training intensity

› Helps to remove lactic acid

Other Important Training Factors

Rest and recovery› Needs to be incorporated into all training

programs to allow for proper growth and healing

› Does not necessarily mean doing nothing Sleep

› Helps to regenerate body systems› In children, promotes growth› Allows for more efficient functioning during

waking hours

ENERGY SYSTEMSTRAINING

The Role of Energy SystemsThe three energy systems available…1) Anaerobic alactic2) Anaerobic lactic3) Aerobic

The ultimate goal of each energy system is to produce useable energy (ATP) that your muscles can use

Each system has certain limitations and strengths Training can be incorporated to either enhance

one or all energy systems, depending on the athlete’s needs

Anaerobic Alactic Energy System Trains strength or speed High speed explosive movements, generally

85%-100% of maximal effort/ability lasting up to 10 seconds of continuous work (speed)

Able to handle up to 60 seconds of total work per set of repetitions (5-6) (strength)

Long rest periods between sets/intervals to allow for ATP regeneration› For interval / plyometric training which trains

speed / power use the Work to Rest Ratio of 1:5-6

› For resistance training which trains strength rest for 3-4 minutes between sets

Need aerobic base in order to train properly

Anaerobic Lactic Energy System Trains muscular endurance and improves lactic

acid threshold High speed movements, generally 75%-85% of

maximal effort/ability lasting 10 secs to 2 mins For interval training use the Work to Rest ratio

of 1 – 2 or 3, › max interval length 2 minutes, 1 min is

recommended› max rest is 4 minutes between sets› total workout duration is 20 minutes

For CIT training create workouts that last between 10 – 20 minutes

Total work dependent on athletes fitness and Lactic Acid threshold

Need aerobic base in order to train properly

Aerobic System

Trains cardiovascular system Repetitive movements, generally 50%-75% of

maximal effort/ability For interval training use the Work to Rest Ratio

of 1 – 0.5 or1› max interval length 2 minute› max interval rest therefore is 2 minutes› total workout duration is 30 minutes

For CIT or Fartlek training workouts should last a minimum of 30 minutes

Total work dependent on athletes aerobic fitness

Training Program

Design

Periodization Sport Based Design

Breakdown of year-long training Three major seasons: off-season,

pre-season, and in-season Macrocycle – the year or years Mesocycle – months or weeks Microcycle – day(s) or week

Concurrent

Training all energy systems at the same time

Different types of training simultaneously

Great for general fitness Performed during the off-season

for certain athletes Ideal for keeping variety in one’s

exercise program

When creating a training program you must use the following workout design elements:

Variability › Avoid repetitive workouts to prevent

adaptation High Intensity

› Create workouts that are challenging Functional

› Make sure your exercises can apply to real world situations