Principles of Training

The performace of an athlete depends on the types of training they have and their effectiveness. Some activities require certain movements or different training to suit the type of techniques but these principles must be applied as a part of the training in order to maximise the performance of an athlete.

Specifity

Specifity implies that if there is a similar relationship between the activities chosen and the training, it will be easier for the person to perform and this making them focused on what is to be done. This principle is particularly important when considering the development of energy systems, muscle groups and components of fitness.

Metabolic Specifity means that the athlete must train to which energy system or system requires them to be able to perform in their highest level. Eg. a short-term explosive level would require development within the Anaerobic energy systems.

Progressive Overload

This type of training implies that adaptations will occur when the training load is greater than normal and it will progressively improve fitness which will allow the body to work at a higher intensity level. However, adaptations will not occur if the 'overload is too small or too big'. If too much strain is put on the athlete, they become subjected to fatigue.

Progressive Overload follows the process through frequency, intensity and duration and will allow the athlete to continually improve this is done in a longer period.



Progressive Overload shown on the image (from google)

Reversibility
The effects of training programs are made reversible. Lack of training will cause the "detraining effect" which applies in strength, aerobic and flexibility. The principle states that if training ceases, the gains made will be officially lost. Big gains will also mean more to lose. Training at around 70% HMR will prevent deterioration from happening and runners who are injured should engage in a similar activity such as swimming or cycling

Training Thresholds
Training Thresholds can usually be calculated in heart rate. It refers to a level of exercise inteinsity that is sufficient to cause a training effect. So in order to gain physical improvement no matter how small, the body must work at a level intensity that will cause our bodies to respond. Aerobic threshold would mean working above the 70% maximum heart rate.

Warm up/Cool Down
Each training sessions contains warm up, training and cool down. The purpose of this is to:

• reduce the risk of injury
• increase body temperature
• mentally prepare the athlete
• stimulate the cardioresiratory

Each warm up should have general aerobic activity, specific flexibility exercises, callisthemics (star jumps or sit ups to increase blood flow) and skill rehearsal. Warm ups should be sustained for 10 minutes and those who require explosive movements will take longer. Cool downs help to disperse the alctate acid in the body.

Variety
Same drills and routines in every training session may lead athletes to boredom. The coach musc continually develop the required attributes in using different techniques to ensure that the athlete is challenged not only by the activity but by initiative and implementation. Applications such as aerobic training, strenth training and flexibility training can be used to improve a person's performace.