Basic Concepts Basic Concepts of Training of Training

TheoryTheoryChapter 1Chapter 1

TrainingTraining

Involves strength and speed and all Involves strength and speed and all aspectsaspects Comprehensive Comprehensive

AdaptationAdaptation - adjustment of an organism to - adjustment of an organism to its environmentits environment

Adaptation is ever changingAdaptation is ever changing Immediate vs. delayed effectsImmediate vs. delayed effects Training should induce Training should induce specificspecific

adaptations to improve sports performance adaptations to improve sports performance ((SAID principleSAID principle))

Adaptation ProcessAdaptation Process

Four features:Four features:1.1. OverloadOverload

2.2. AccommodationAccommodation

3.3. SpecificitySpecificity

4.4. Individualization Individualization These are of primary importance These are of primary importance

for sport trainingfor sport training

1. Overload (pg 4)1. Overload (pg 4) Must be above the habitual Must be above the habitual

levellevel Increase intensity or volume Increase intensity or volume

((efforteffort)) Add new drills (Add new drills (variabilityvariability)) Load must be manipulated Load must be manipulated

carefullycarefully PRE-PRE-ProgressiveProgressive resistance resistance

exerciseexercise

Figure 1.1Figure 1.1

2. Accommodation2. Accommodation Same exercises over long Same exercises over long

timetime Performance gains decreasePerformance gains decrease Prolonged stimulusProlonged stimulus Principle of diminishing Principle of diminishing

returns (returns (responseresponse)) Training long periods may Training long periods may

show accommodation (gain show accommodation (gain decreases)decreases)

Sport Sport specificityspecificity (variable (variable vs. stable?)vs. stable?)

Figure 1.2Figure 1.2

3. Specificity3. Specificity

TransferTransfer of training results of training results From exercise to sportFrom exercise to sport From exercise to exerciseFrom exercise to exercise Carryover effectCarryover effect Training age?Training age?

Figure 1.3Figure 1.3

The gravitational force between two objects is proportional to the product of their masses and inversely proportional to the square

of the distance between them. (Universal Gravitation)

4. Individualization4. Individualization Everyone is differentEveryone is different Responders and non-respondersResponders and non-responders Each program must be Each program must be

individualizedindividualized Don’t use others programsDon’t use others programs Pros are pros and we’re not!Pros are pros and we’re not!

Generalized Theories of Generalized Theories of TrainingTraining

Overall programs and not Overall programs and not specificspecific

Serve as a Serve as a modelmodel for training for training Used for Used for planningplanning programs programs They are simple and practicalThey are simple and practical

One-factor Theory One-factor Theory (Supercompensation)(Supercompensation)

Uses a depletion modelUses a depletion model Accounts for athletic preparedness (how Accounts for athletic preparedness (how

much)much) Muscle glycogen depletion?Muscle glycogen depletion? In In RestorationRestoration the level returns to the level returns to

normalnormal SupercompensationSupercompensation is the increase is the increase

over normalover normal Rest is the forgotten variable (Rest is the forgotten variable (FIVRFIVR))

Figure 1.4Figure 1.4

Hans Selye, MD, PhD Hans Selye, MD, PhD 1907-19821907-1982

Rest IntervalsRest Intervals

OptimalOptimal rest! rest! Subsequent workouts Subsequent workouts

coincide with coincide with supercompensationsupercompensation

Timing is important The timing of the The timing of the

event may be more event may be more important than the important than the event itselfevent itself

Figure 1.5 Figure 1.5

(a) Too (a) Too littlelittle

(b) Just (b) Just rightright

(c) Too (c) Too muchmuch

Overloading MicrocycleOverloading Microcycle

Several short rest periods Several short rest periods followed by long restfollowed by long rest

SupercompensationSupercompensation is is enhancedenhanced

Nutrition must also be Nutrition must also be includedincluded

Carbohydrate loading for Carbohydrate loading for supercompensationsupercompensation

Glycogen stores are enhanced Glycogen stores are enhanced but ATP appears unaffected but ATP appears unaffected

Figure 1.6Figure 1.6

Two-Factor Theory Two-Factor Theory (fitness-fatigue theory)(fitness-fatigue theory)

Preparedness is both slow and fast Preparedness is both slow and fast changingchanging

Physical Fitness Physical Fitness is is slowslow changing changing Performance is Performance is fastfast changing changing

FatigueFatigue OverstressOverstress SicknessSickness

Therefore, following a workout:Therefore, following a workout: Fitness is enhancedFitness is enhanced Performance is diminished (Performance is diminished (fatiguefatigue))

PreparednessPreparedness Following a workoutFollowing a workout

Preparedness improves due to fitness Preparedness improves due to fitness gaingain

Preparedness decreases due to Preparedness decreases due to fatiguefatigue

Summation of Summation of ++ and and –– equals equals outcomeoutcome

Fitness is moderate but long Fitness is moderate but long lastinglasting

Fatigue is greater but short lastingFatigue is greater but short lasting

Figure 1.7Figure 1.7

Training ModelsTraining Models An An organizedorganized process rather process rather

than chaosthan chaos PeakingPeaking is reaching your max is reaching your max TaperingTapering is rest is rest Reduce the number of Reduce the number of

sessions or the load (sessions or the load (efforteffort)) One-factor uses regular One-factor uses regular

intervalsintervals Rest intervals are setRest intervals are set

Two-factor uses rest to Two-factor uses rest to determine next workoutdetermine next workout Next workout should come after Next workout should come after

negative effects leavenegative effects leave

Training EffectsTraining Effects AcuteAcute – during exercise – during exercise ImmediateImmediate – right after exercise – right after exercise CumulativeCumulative – after continued exercise – after continued exercise DelayedDelayed (chronic) – after a given time (chronic) – after a given time

frameframe PartialPartial – single exercise training – single exercise training ResidualResidual – retention after adaptation – retention after adaptation

SummarySummary Induce Induce specificspecific

adaptationsadaptations Increase athletic Increase athletic

performanceperformance Strength must Strength must

improveimprove Training Training loadload must must

be above normal be above normal ((efforteffort))

AdaptationAdaptation::1.1. OverloadOverload2.2. SpecificSpecific3.3. Vary over timeVary over time4.4. Individualized Individualized

Simple training Simple training modelsmodels

SupercompensatioSupercompensationn

One-factorOne-factor Restoration and Restoration and

increaseincrease Two-factorTwo-factor

Fitness and Fitness and preparednesspreparedness

Training effectsTraining effects Acute to residualAcute to residual

Next ClassNext Class

Lab tonight on Lab tonight on torque & power/velocitytorque & power/velocity curvecurve

Single leg velocity spectrum (60, 180, 300, Single leg velocity spectrum (60, 180, 300, 400, 500)400, 500)

Homework graphs and explanationHomework graphs and explanation Homework on AV Hill articleHomework on AV Hill article

Concentrate on pgs 177-178.Concentrate on pgs 177-178.

Next week Chapter 2 and labNext week Chapter 2 and lab