Training Principles and Training Principles and Performance EnhancementPerformance Enhancement

The Training Process: Recovery and The Training Process: Recovery and

AdaptationAdaptation • RecoveryRecovery: to get back what was lost

• AdaptationAdaptation: the process of adjustment to a specific “stimulus”- positive adaptation = IMPROVED PERFORMANCE

• Train to cause adaptation

• Goal of the Coach/Athlete:Avoid OvertrainingOvertraining and Enhance Enhance PerformancePerformance

• Methods

• 1.    prevention of overtraining and enhancement of performance: TRAININGTRAINING

• 2.    enhance the process of recovery and adaptation: POST TRAININGPOST TRAINING

OVERTRAININGOVERTRAINING

• Overtraining –An accumulation of training or nontraining stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs an symptoms of overtraining in which restoration of performance capacity may take several weeks or months. (Kreider, Fry, O,Toole, 1998)

• An athlete in this state of overtraining is an athlete that cannot reach his/her performance potential

Training Principles

• What is Training?

• Eg.

• Training is a systematic athletic activity of long duration, progressively and individually graded, aiming at modeling the human’s physiology and psychological functions to meet demanding tasks.

Sport Specific Training

• Specific training addresses the specific requirements of a particular sport or athletic endeavour.

• Understanding the requirements of the specific endeavour

• Design training plans addressing specific needs

• Otherwise is useless

• Eg. Parkour

• Eg. Javelin

• Eg.power

parkour

Javelin throw

shotput

In other wordsIn other words: • It is an organized system of activity, that lasts over a long

period of time specified by the plan

• Progressive in nature in that demand increases and function improves allowing for greater demand

• Individually graded as change is specific to the individual experiencing the training, as individuals adapt differently to stimuli ie. Training

• Based on the demands that an individual will encounter in the performance of specific tasks, training will be modelled or planned accordingly

• Training is a medium used to enhance performance

The Objectives of TrainingThe Objectives of Training

• In order to achieve the main goal of training, namely the improvementimprovement of the athlete’s level of skills and performancelevel of skills and performance the general objectives of training need to be met

1. Multilateral Physical 1. Multilateral Physical DevelopmentDevelopment

• the purpose of this objective is to develop the base level of fitness

• increase the level of general endurance,

• increase the general strength,

• develop speed,

• improve general flexibility,

• obtain a high level of co-ordination

2. Sport Specific Physical 2. Sport Specific Physical DevelopmentDevelopment

• the main objective is to develop and improve absolute and relative strength, muscle mass and elasticity, specific strength(power or muscular endurance) in accordance with the sport’s requirements, movement and reaction time,

• the result of this training should be the ability to perform all movements, without strain but instead with ease and smoothness

eg

3. Technical Factors3. Technical Factors

• Sport specific techniques are developed and refined.

• Develop the capacity to perform all technical actions correctly, with the highest possible velocity, amplitude, force under all circumstances

4. Tactical Factors4. Tactical Factors

• Learning and improving the strategies of the sport and games

5. Psychological Aspects5. Psychological Aspects

• Psychological preparation

• Mental Training

• Visual Performance modelling

6. Team Capability6. Team Capability

• establishing the harmony between team members’ level of physical, technical and strategical preparation

7. Health Factors7. Health Factors

• strengthening the individuals state of health

• Prevention of illness

• Improve immunity to disease

8. Injury Prevention8. Injury Prevention

• Injury prevention is a critical objective of training

• Development of physical condition to such a degree that when unaccustomed movements are performed accidents are less likely to happen

9. Theoretical Knowledge9. Theoretical Knowledge

• Training also involves increasing athletes’ knowledge regarding the physiological and psychological basis of training, planning, nutrition and regeneration

• Awareness of training impact on the individual athlete- understanding of personal adaptation

Training AdaptationTraining Adaptation Adaptation• Adaptation to Training is the sum of

transformations brought about by the systematic repetition of exercise.

• Structural and physiological changes result as a specific demand is placed on the body by a specific activity

• Physical training is beneficial ONLY as long as it forces the body to adapt to the stress of a physical effort

Training AdaptationTraining Adaptation

Stress• Stress is any event, experience or activity that

alters our state of balance –Homeostasis• Stress can be +ve or –ve it comes in many forms

and all aspects of our being; mental physical, social, environmental etc.

StressorsStressors- are stress stimulus, all stressors have impact on our systems

Stressors are cumulativeStressors are cumulative – they add up over your lifetime

Training AdaptationTraining Adaptation Why do we get old and die?• Run of the Ability to Adapt to Stressors

Hans Selye- General Adaptation Syndrome• Examined human response to stress.

When humans are faced with stress the response is fairly consistent.

• 1.    Alarm Reaction• 2.    Resistance• 3.    Adaptation• 4.    Exhaustion

General Adaptation SyndromeGeneral Adaptation Syndrome

adaptation

Overcompensation CycleOvercompensation CycleExercise Stress responseExercise Stress response• Following the application of exercises in training, the organism

experiences fatigue (phase 1)• During the rest period (phase 2) biochemical stores are not only

replenished but exceed normal levels.• The organism compensates fully, followed by a rebounding or

overcompensation phase (phase 3) when a higher adaptation occurs, duplicated by a functional increase of athletic efficiency.

• If another stimulus is not applied at the optimal time then involution occurs (phase 4) a decrease with a loss of the benefits obtained during the

overcompensation phase. 1. Fatigue 2. Recovery3. Overcompensation4. Involution

Training protocols are developed based on the Overcompensation Model

Specific Adaptation to Imposed Specific Adaptation to Imposed DemandDemand

• The SAID principle (Specific Adaptation to Imposed Demand) when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it

• If the STRESS is not sufficient to challenge the body, then no adaptation occurs

• If the STRESS is so great that it cannot be tolerated, injury or over training may be the result

Adaptation ResponseAdaptation Response

• Highly trained athletes have a faster response time in which to adapt

• The time required for a high degree of adaptation depends on the skill complexity and the physiological and psychological difficulty of the event/sport.

• The more complex and difficult the sport, the longer the training time required for the neuro-muscular and functional adaptation

SpecificitySpecificity

• The human organism adapts and improves in direct relationship to the type of stimuli to which it is exposed. This is the basis of the Specificity of training principle

• Work performed in training is considered the cause, while the organism adaptation if the effect.

• In order to achieve the optimal training effect, one has to prescribe a training plan that is specific to the sport and which has the appropriate dose

Overload PrincipleOverload Principle

• Adaptability processes occur only when the stimuli reach an intensity proportional to the individual’s threshold capacity.

• Intensity must be high enough to evoke a response

• If the intensity level is too high adaptation will lessen or regress

• The adaptation process is the result of a constant alteration process between stimulation and compensation, between work and regeneration.

Training EffectsTraining Effects

• StressorsStressors (exercise) cause the body to change or adapt.

• The changes that occur as a result of training are known as training effectstraining effects.

• Training effectsTraining effects are wide ranging; from immediate and short term to long term.

Training effects can be classified as Training effects can be classified as

followsfollows: • ACUTE effectsACUTE effects: changes that occur during exercise

• IMMEDIATE effectsIMMEDIATE effects: occur as a result of a single training session and that are manifested soon after the workout

• CUMULATIVE effectsCUMULATIVE effects: occur as a result of continued training sessions or even seasons of training

• DELAYED effectsDELAYED effects: those that are manifested over a given time interval after a performed training routine

• PARTIAL effectsPARTIAL effects: are changes produced by single training means (eg. Bench press)

• RESIDUAL effectsRESIDUAL effects: are defined as the retention of changes after the cessation of training beyond periods during which adaptation can take place

Consequences of training