Principles of Training

principles of training

Specificity

Training must be relevant to the individualand their sport. This can be achieved by tailoring training specifically for the sport or even the position that the individual plays, the muscle groups they use the most or the dominant energy system of the athlete. For example, a 100 m sprinter is likely to train very differently to a 10 km racer despite them both being track athletes. The sprinter will focus on speed and power while the distance runner will train for cardiovascular fitness and the ability to work aerobically at high intensity.

progression

Training must be planned to progress gradually to ensure improvements are made, but without injuring the performer. This can be achieved through Overload.

overload

Training frequency, intensity and duration must be increased over the training period to ensure that the body is pushed beyond its normal rhythm. Increases must be gradual so that the athlete avoids a plateau in performance or, even worse, injury.

• Frequency is increased by training a greater number of times each week.
• Intensity is increased by lifting a greater resistance, such as with weight training, or by training at a higher percentage of maximum heart rate (maxHR). This can be done either as continuous or interval training.
• Duration can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets or repetitions (also known as reps).

reversibility

Systems reverse or de-adapt if training stops or is significantly reduced, or if injury prevents training from taking place. It is essential to avoid breaks in training and to maintain the motivation of the athlete.

tedium/variance

Training must be varied, this will help with progression. Variance tends to focus on different training sessions and activities still work on the specific component of fitness. It will help to avoid a plateau in performance and also reduce tedium.

individual needs

All athletes are different. Training must be related to the athlete’s age and gender, their injury status and fitness level. Any training that fails to be relevant to the individual will fail to motivate the athlete and will prove to be unsuccessful in the long term.

rest and recovery

Physical adaptations occur during the recovery and non-active period of the training cycle. Athletes and trainers must therefore achieve the right amount of rest between sessions, good sleep patterns and the right nutrition, including the use of protein, to help repair the damage caused by intense training.