Principles of Training Progressive Overload Specificity Warmup Principles

Principles of Training

Progressive Overload Specificity Warm-up Principles of Training Variety Reversibility

Progressive Overload § Training at a level which is slightly more rigorous than their previous workload, in order for an improvement to occur. For example: § § § Faster time Longer distance Heavier weight § If workload is maintained, then performance remains static, without any improvement § Why progressive? To prevent too much stress being placed on the body systems and therefore leading to injury

Reversibility § Any gains in performance from a training program can be lost (reversed) if the athlete ceases training or significantly decreases workload § Decline in performance will be sharper if the fitness was gained in a short period of time § Athletes who have been gradually building up will lose fitness less rapidly

Specificity § An athlete’s training should be specific to their chosen sport or event. For example: § Skills training § Predominant energy system/s used § Major muscle groups

Variety § This principle states that some variety is essential in the delivery of an effective training program § Why – two reasons § Prevent psychological burnout § Prevent physical overuse (especially in distance & repetitive events § Coach must find happy balance between specificity and variety

Warm-up § Any form of aerobic exercise is essential before every training session § Why? § Increase core body temperature § Promote blood flow to the working muscles § Minimises the risk of injury § Exercises specific to the athlete’s event/sport § Stretching may also be of some benefit