Principles of Training

1. Principles of Training L2CCS&C

2. The individual must be ready mentally and physically to be able to undertake a particular programme The response of two individuals to the same programme will probably be different Factors affecting this include Chronological Age Biological Age Emotional Maturity Training Age Physical Capability Heredity Lifestyle Availability Individuality

3. Specificity • this refers to the degree of specificity of a particular activity to a chosen sport or event, and to the specific individual and positional requirements (in team sport) • examples

4. Adaptation • the body will progressively adapt physiologically and neurologically to the training overload • SAID: Specific Adaptation to Imposed Demands

5. Overload • Training must exceed initial daily demands on the body • As the body adapts the load can be increased Load can be increased via • Volume • Frequency • Intensity

6. Frequency • the training must be timed such that there is a training effect, but not too frequently so that overtraining occurs Work Restore Super Compensate

8. Overtraining

10. Intensity • training must be intense enough to cause a training effect through acute physiological adaptations. Intensity can be measured as % 1 Repetition Maximum in weight training, a % of maximal speed for a specific distance in speed training and interval training, % of maximal heart rate for endurance, interval and game specific training or BORG. (Others)

12. Progressive overload • the body must be subjected to a planned increase in workload over time in order to continue to adapt to a higher state e.g.

13. Reversibility: if the body is not subjected to the required training demands the training gains will be reversed • Recovery: the body needs to rest to repair body tissues and replace energy stores. • Maintenance: the minimum volume, frequency and intensity of training required to maintain existing fitness levels • Tapering: reducing the training volume prior to and in order to peak for specific competitions

14. Periodisation • The cycling of specificity, intensity, and volume of training to achieve peak levels of performance for the most important competitions