Pre-Reading: Principles of training 1. PROGRESSIVE OVERLOAD For training benefits to occur it is necessary to undertake a training session that the body is not used to. When the body is faced with fatigue it will reorganize physiological capacities to deal with this. The training process then involves gradual adaptation of these capacities to repeated and progressively higher demands = a fitter athlete and the Principle of Overload. When applying this principle it is important to train components that are specific to the sport or desired outcome of the activity. The success of the overload principle is dependent upon the principle of progressive resistance. Here the resistance will increase as the body adapts tot he activity. The body’s capacities must be overloaded gradually and progressively for desired changes to result. 2. SPECIFICITY

The Effects of a training program will be specifically related to the manner in which the program is conducted. “Perfect practice makes Perfect”.

Activities used in training must match or closely relate to the game or event.

Greatest gains occur when activity resembles game conditions

This is to say a soccer player would NOT benefit from a training drill that concentrates on hand eye co-ordination. Metabolic Specificity refers to the energy system that is being trained. Changes occur as a result of the overload principle. To identify the energy needs of a sport, analysis of the physical dimensions should occur. How long does the activity go for? How hard does the athlete have to work? Muscle Specificity refers to the muscle group being trained and whether it is fast or slow twitch. Training should match each of these factors. Movement Pattern specificity means the training actions should closely match those performed in the game. 3. REVERSIBILITY Also known as detraining, a lack of exercise will see a decrease in the gains from previous levels. The principle applies equally to aerobic, strength and flexibility programs. Greater losses will follow discontinuation of training where big gains have been made (there is more to lose!). 4. VARIETY To avoid boredom stimulating activities should be planned across different sessions. Diversity also enables athletes to develop initiative, as challenge within different scenarios teaches the athlete to apply learned principles. General endurance, strength and power programs can be developed to maintain interest and enthusiasm and address physiological needs without compromising performance requirements. 5. TRAINING THRESHOLDS Thresholds refer to levels of intensity. The lowest level of intensity that will produce a training effect is the aerobic threshold. The highest level is the anaerobic threshold. At the latter level, we can work for only short periods of time as lactic acid is accumulating rapidly. The zone between the thresholds is the training zone. 6. WARM UP AND COOL DOWN A warm up occurs because it:

Increases body and muscle temperature – this promotes faster and more powerful contractions

Stimulates the Cardio respiratory system

Mentally prepares the athlete

Reduces the risk of injury by increasing the muscles level of stretch A warm up should last for at least 10 minutes. Start with a general aerobic work out move to specific flexibility exercises and include skill rehearsal drills. i.e. The lay up in Basketball A cool down is good because it:

Minimises muscle soreness and stiffness

Decreases the intensity of activity

Allows body temperature to return to pre exercise levels

Stretches muscle groups used in activity

Helps to disperse and metabolise lactic acid concentrations

Helps replenish the body’s energy stores