Preparation of the Preparation of the BodyBody

Lecture 3 – Principles and Lecture 3 – Principles and Methods of TrainingMethods of Training

Principles of TrainingPrinciples of Training

• Before we begin to design a training programme we need to be aware of the ‘principles of training’

-Specificity-Progressive Overload-Reversibility

SpecificitySpecificity

• Training must be specific to your needs• Specificity takes into account:

– Your fitness levels– Your ability levels– The demands of the activity you are training

for e.g. Fitness training for football will be very different to fitness training for gymnastics

– The role you play within the activity e.g. Central midfielders may do more cardio-respiratory training, whereas goalkeepers may spend more time working on their reaction times

Progressive OverloadProgressive Overload

• Progressive overload occurs when we exercise at increasingly higher levels – we progressively demand more from our bodies

• We do this by gradually increasing:– The Frequency: how often we do the

programme– The Intensity: how hard we work during the

programme– The Duration: how long we train for

Progressive Overload Specific Progressive Overload Specific to Cardio-respiratory to Cardio-respiratory

EnduranceEndurance• Frequency – you must train 3-4 times a week for

a minimum of 8 weeks to see an improvement in CRE

• Intensity – you must train within your training training zone. This is determined by your heart rate for zone. This is determined by your heart rate for aerobic training.aerobic training. This must be accurate as if you work outside you training zone you will be working on other aspects of fitness

• Duration – Min of 20-30 mins for CRE• These principles must be Progressively IncreasedProgressively Increased

over the 8 weeks to ensure there are enough demands on the body for improvements to be seen

ReversibilityReversibility

• If you stop training the body will revert to the condition it was in before you began training

• Depending on how long you have been training for will determine how long it takes to go back to your bodies original state

Methods of TrainingMethods of Training for for CRECRE

• There are a variety of ways to train to improve Cardio-respiratory endurance– Continuous training– Fartlek training– Interval training– Conditioning approach

Methods of Training for CREMethods of Training for CRE

• For the purposes of our training programme we will focus on:– Fartlek training– A conditioning approach

Fartlek TrainingFartlek Training

• Includes– Continuous running or swimming with short sprint

bursts followed by a slower recovery and then more continuous paced running or swimming

• Benefits– Develops aerobic fitness:Linked to training zone– Progressive overload can be achieved by exercising

more often (frequency), exercising faster (intensity) or by exercising for longer (duration)

A Conditioning ApproachA Conditioning Approach

• Conditioning is working to improve fitness through the activity.through the activity. In our programme we will use drills to improve our skills and fitness at the same time.

• Advantages of conditioning– Avoids boredom– More motivating than training in isolation– Saves training time as skills and fitness are being

developed at the same time– Develops specific aspects of fitness, as they are required

in the game– Skills can be developed towards the autonomous level

as pressure is put on the performer due to the high intensity level required to improve fitness.