training program principles

• Frequency

  ⭐: no. of training sessions scheduled each week

  • 3 x sessions a week = improvement
  • 2 x sessions a week = maintenance
  • Need to leave appropriate recovery time between sessions
  • Lower intensity: aerobic + flexibility - more often and closer together
  • Higher intensity: anaerobic, power + speed - less often + more space between sessions
• Intensity

  ⭐: level of exertion during work periods of the training session

  • Need to work at appropriate intensity to ensure that they target the energy system, fitness components and muscle groups are being developed
  • If work above or below the required level may be counterproductive
  • To assign intensity can look at:
  • HR monitoring (% HR max.)
  • Percentage of VO2 max. , via lab calculation
  • Rate of perceived exertion (RPE)
  • % 1RM (repetition maximum)
• Time 

  ⭐: can refer to two things: duration of entire training session or duration of work + recovery periods

  • Working for the appropriate time is critical to ensure that the targeted energy systems, fitness components and muscle groups are being developed
• Type

  ⭐: refers to the training method used

  *need to select the appropriate training method to target the appropriate fitness components

  • Training methods can be classified as:
  • Aerobic training methods
  • Anaerobic training methods
  • Flexibility training
• Progression

  ⭐: refers to applying a planned increase in the training load in order to lead to further chronic adaptations

  • Called “progressive overload”
  • Only one variable should be manipulated at a time
  • Overload should fall in the range of 2-10%
  • Is used to ensure that there are continual positive adaptations
  • Performer becomes accustomed to their training requirements and adaptations will plateau
• Specificity

  ⭐: refers to tailoring a training program and training sessions within the program to the specific demands of an athlete’s sport, position and other physiological requirements

  • Ensures that correct energy systems, fitness components + major muscle groups are targeted and developed
• Individuality

  ⭐: ensures that the program is tailored to suit the individual’s needs

  • Factors to consider:
  • Current training status
  • Motivation
  • Current or previous injuries
• Diminishing returns

  ⭐: as a performer gets closer to their ultimate potential, the rate of improvement will slow significantly
• Variety

  ⭐: refers to changing up a training program to increase motivation of an athlete and prevent boredom or overtraining

  • When implementing variety specificity must be upheld
• Maintenance

  ⭐: once a required level of fitness has been achieved, the level of effort to maintain that level of fitness is not as great as was required to achieve it

  • To maintain: 2 x a week
  • Common for athletes during offseason periods
• Overtraining

  ⭐: occurs when an athlete trains excessively - usually leads to stress, injury or illness

  • Important to space training sessions apart to avoid overtraining
  • Insufficient recovery time can mean an athlete completes next session not fully recovered, accumulating fatigue and eventually leading to overtraining
• Detraining

  ⭐: when training is ceased or there is a reduction in training load beyond what is required for fitness to be maintained

  • Reversal of fitness gains occurs much more quickly than they were achieved
  • Detraining can occur for a variety reasons including:
  • Injury
  • Illness 
  • Boredom
  • Poorly designed training program
  • not training appropriately
  • not the appropriate frequency