Principales of Training
Specificity, Progression, Overload, Reversibility, Tedium
Triaining programmes must be specific to the needs of the sport and performer.
You must consider the components of fitness
You must require services
Once the body adapts to stresses and loads placed upon them no further changes will occur.
It must be steady yet consistent, overload is an essential element to progress and adapt.
The body can be overloaded by manipulating five key factors of training: FITTA
Frequency: How often?
Intensity: How hard we train?
Time: Length of time spent on an activity
Type: Describes the type of activity
Adherence: Ensuring the individual sticks to the programme
Intensity- High-intensity aerobic exercise increases cardiovascular and respiratiory function and allows for improved oxygen delivery to the working muscles. Increasing exercice intensity may also benefit skeletal muscle adaptions by affecting muscle fiber recruitment.
Time- Exercice duration is the length of time of the training session. The duration of a training session is often influenced by the exercice intensity: the longer the exercice duration, the lower the exercice intensity.
Type- Exercice mode is the specific activity performed by the athlete: cycling, running, swimming and so on.
Adherence/Progression- Progression and results influence adherence. Frequency, intensity or duration shouldn't increase by more than 10% each week. Progression of intensity should be monitored to prevent overtraining.