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

  1. Push ups
  2. Pull ups
  3. Lunges
  4. Squats
  5. Sit ups
  6. Skipping
  7. 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