Training Principles and Methods

1. SECTION 13 Training Principles and Methods

2. Why do we Train? • 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

3. F.I.T.T. Principle • The four building blocks of exercise prescription • F = Frequency • I = Intensity • T= Type • T= Time

4. Frequency • the amount of time 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

5. 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 athlete’s maximal intensity

6. Time • amount of time spent in a single training session • general guideline is 3-6 times/week • depends on the athlete’s level of fitness, athletic aspirations, and type of training

7. Type • either aerobic or anaerobic training prescriptions, or a combination of both • depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training

8. The Role of Energy Systems The three energy systems available… • Anaerobic alactic • Anaerobic lactic • Aerobic • 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

9. Anaerobic Alactic Energy System • High speed explosive movements, generally 85%-100% of maximal intensity • Long rest periods between sets • High intensity and volume training • Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

10. Anaerobic Lactic Energy System • High speed explosive movements, generally 75%-85% of maximal intensity • Long rest periods between sets • Moderately high intensity and volume training • Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

11. Aerobic System • Repetitive movements, generally 50%-75% of maximal intensity • Short rest periods between sets • Moderately low intensity and volume training • Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

12. Other Training Principles • 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

13. Overload • To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed • Over time the body will adapt • New demands must be incorporated • Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological

14. 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

15. 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”

16. 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

17. Reversibility • “Use it or lose it” • Detraining • Loss of one’s edge • Loss in intensity • Atrophy • Reasons include: injury, lack of motivation, overtraining, and burnout

18. Diminishing Returns • A person’s training gains will reflect that person’s prior level of training • Performance plateau • Must change exercise prescription • Ethical vs. unethical training methods

19. Training Methods • Periodization • Concurrent training • Interval training • Fartlek training • Resistance training • Plyometric training

20. Periodization • 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

21. 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

22. 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

23. 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

24. Resistance • Lifting weights is the most common form • Weight provides resistance to muscles • Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume

25. Plyometics • “Stretch-shortening exercises” • Examples include: bounding, hopping, jumping, box jumps, box drills • Used to develop strength and power • Caution: should not be used until athletes have a solid aerobic and anaerobic base. Children should also avoid repeated long, high intense plyometric routines.

26. Other Important Factors • Rest and recovery • Avoiding injury • Stretching • Warm-up and cool-down periods • Sleep • Interest level