2.3 Resources
Principles of training or SPORTFIT provide you with the specific details for your training session.
Specificity: To train specifically for your event/sport/ activity
Progression: Change the exercises regularly to keep it interesting
Overload: Increase the times, speeds, sets, reps, weights and intensity to force your body to adapt
Rest: Is as important as the training, your body needs time to recover from the exercise. Rest in between sets as well so the next set you do is just as high in intensity
Time: How long are you training for? How long are your rests? How long are your working sets in interval training?
Frequency: How often do you train per week? Per day?
Intensity: How hard must the session be. We measure this in % of your max heart rate (220-age=MHR) or rate of percieved exertion (RPE) 1-10 how hard was that?
Tedium: Overtraining can lead to burn out, loss of motivation and injury. Keep things interesting
Methods of training
The playlist has videos on every method of training that you need to understand. Work through each of these to gain a better understanding of each.
Resistance/ weight training
Advantages
- Increase strength, power, endurance or mass
- Stronger muscles can support joints and prevent injury
- Resistance training strengthens bones as well
- Raised metabolism for the same amount of time post exercise as a continuous session
Disadvantages
- Injuries with incorrect form
- May need equipment
- Cost
- Need to learn lifting techniques
resistance training and Physiological adaptations
- Hypertrophy (increase muscle size through micro tearing and recovery)
- Increased force and power output
- Enhanced short term energy delivery systems (ATP & Glycolic)
Continuous training session example
Treadmill (Run)
20 minutes
70% of MHR (70% of 220-age)
no rest breaks
Continuous Training
Advantages
- Excellent method of training to develop cardiovascular fitness
- Can run, swim, cycle or row
- Good for people who dont enjoy high intensity exercise
Disadvantages
- Can be very boring as it must be at least 20 minutes long up to a few hours
- Injuries like shin splints may result from lots of running
Continuous training and physiological adaptations
- Increased heart size (left ventricle)
- Increased stroke volume (amount of blood pumped per beat)
- Increased cardiac output ( amount of bloode pumped per minute)
- Increased red blood cells (trasport system for oxygen) more haemoglobin means more oxygen can be transported
- Increased lung capacity
- Increased V02 max (oxygen taken in per minute)
- Blood pressure lowers
- Resting heart rate lowers
Interval training session example
Working set 30sec: Recoery set 30sec
Working set must be @100% intensity
- Push ups
- Pull ups
- Lunges
- Squats
- Sit ups
- Skipping
- Star jumps
Interval training
Advantages
- Can develop cardiovascular fitness as well
- Can develop strength and endurance
- Fun way to train
- Can include lots of different exercises (weights, body weight, running
Disadvantages
- Not many people can push to 100% intensity in working set
- Very hard method of training
- Waste of time if the working set is not high intensity
- MUST INCLUDE A WORKING SET & RECOVERY SET
interval training and physiological adaptations
- Increased metabolism post training for a few hours
- Increased heart size (left ventricle)
- Increased stroke volume (amount of blood pumped per beat)
- Increased cardiac output ( amount of bloode pumped per minute)
- Increased red blood cells (trasport system for oxygen) more haemoglobin means more oxygen can be transported
- Increased lung capacity
- Increased V02 max (oxygen taken in per minute)
- Blood pressure lowers
- Resting heart rate lowers
Plyometric training session example
3 sets of 15(Beginner)
Squat jumps
Plyometric lunges
Push up with clap
Plyometric training
Advanatges
- Improves muscle recoil ability (Meaning improves jumping ability
- Improves explosiveness for jumping movements
- Can help prevent knee injuries
- Helps develop strength and power
Disadvantages
- Can be hard on the legs and joints
- incorrect technique can injure
- Not reccomended for anyone over 100kg
Sprint training session example
10x10M sprints @100%
10x20m sprints @ 100%
10x10M sprints with resistance band
10x20m sprint with resistance band
5x10m High knees drive
5x10m Heels up kick
5x10m A walk drill
3 sets each side single leg drive over hurdle
Sprint/ agility training
Advantages
- Increased speed and ability to change direction
- Increased reaction time and movement
- Good for people who play sport requiring quicker reaction time and movement
- Can develop cardiovascular fitness through all the short running drills over time
Disadvantages
- May require additional equipment to have effective trainingbeyond very basic drills
- Only beneficial for athletes looking to improve speed so a very specific method of training
Circuit training example
3 sets of 8-10 reps
1 minute rest in between circuits
Push ups
Squats
bicep curls
3 sets of 8-10
Side raises
Deadlifts
Jack knives
3 sets of 8-10
Tricep kick backs
Dumbell rows
Single leg touches
circuit training
Advantages
- Can improve muscular strength, endurance
- Can Improve cardiovascular and respiritory fitness
- Cover a full body workout in 20-30 minutes
- Constantly changing to prevent boredom
- Specificity can be applied easily towards your goals
Disadvantages
- Wont build muscle mass