Training

• Principles of training:

  Specificity - should be relevant and appropriate for individual, sport etc

  Progression - training demand should gradually increase over time

  Overload - above performers comfort zone to force an adaptation

  Variance - include range of exercises and activities to prevent boredom

  Moderation - must be appropriate for performer to adapt

  Reversibility - must be maintained to prevent deterioration
• FIIT:

  frequency - how many sessions per week are perfomer

  intensity - how hard the sessions are

  time - how long the session/intervals are

  type - methods of training used
• periodisation - the organised divisions of training into blocks, each with a goal and time frame
• macro-cycle - a long term training plan, typically over a year, to achieve a long term goal

  this is broken down into several meso-cycles
• meso-cycle - a mid-term training plan, typically six weeks, to achieve a mid-term goal

  each meso-cycle is broken down into several micro-cycles
• micro-cycles - a short term training plan, typically one week, to achieve a short term goal

  each micro-cycle is split into session, each focusing on a specific unit/skill
• preparatory phase 1 - during the off season, general conditioning will be undertaken to develop a base to build on in pre-season

  preparatory phase 2 - during pre-season, progressive overload is the focus and intensity of training is increased
• competitive phase - time of year to maintain the fitness developed in the preparatory phase, avoid injury and focus on strategies and tactics
• competitive phase 3 - training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free. Strategies and tactics are focused on

  competitive phase 4 - to achieve peak performance, a process known as tapering (maintaining intensity but decreasing volume of training by 1/3)
• transition phase - the time of the year for active rest and recuperation. Low intensity aerobic work will be completed while receiving treatment for injuries.