training principles and planning

1. TRAINING PRINCIPLES AND
PLANNING
• For a training program to be successful it must adhere to
all essential training principles.
• SPECIFICITY
• “You get what you train for”
• Results from a games analysis of a specific playing
position determines specific fitness components
required and which areas of the body need developing
• Specific training methods selected will develop the
specific fitness component required
• In the training program, specific exercises are chosen
in each training method
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2. TRAINING PRINCIPLES AND
PLANNING…...
• PROGRESSIVE OVERLOAD
• In order to improve we exercise at an intensity
greater than our existing capacity, and move towards
our performance objective
• Overload can be achieved by increasing distance,
duration, frequency and intensity of training
• It is a continuous process because as each training
load increases, the body adapts and a higher load is
required for further improvement
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3. TRAINING PRINCIPLES AND
PLANNING…...
FREQUENCY
 The number of sessions per week
 Generally, the more frequent the training, the greater the
fitness improvement although all programs must include
rest days
 For fitness improvement to occur the minimum number
of training sessions per week should be three
 To improve aerobic capacity ideal training frequency is
4-5 days/week
 To improve strength, power and speed: 3-5 days/week
is required
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4. TRAINING PRINCIPLES AND
PLANNING…...
INTENSITY
 “how hard each session will be”
 Training intensity is usually determined by measuring heart
rate. Heart rate that will invoke improvement is called – Target
Heart Rate.
 Target heart rates vary from:
70-85% of max. HR for aerobic / endurance sessions as
the HR is within the aerobic threshold
85-100% of max. HR for anaerobic / sprint sessions as the
heart rate indicates the involvement of anaerobic sources
being required to provide energy, resulting in the
accumulation of lactic acid
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5. TRAINING PRINCIPLES AND
PLANNING…...
DURATION
The length of the program or of each session
Minimum length of program to produce training
effects is 6 weeks
Aerobic fitness improvements take longer than other
fitness components, these programs should run for a
minimum of 12 weeks
Anaerobic should run for a minimum of 8-10 weeks
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6. TRAINING PRINCIPLES AND
PLANNING…...
DETRAINING
 Training effects are reversible so “use it or lose it”
 To avoid detraining, never take a complete break, even
when injured the uninjured parts of the body need to be
trained
 Detraining affects all fitness components but aerobic
losses are more rapid than strength / power losses
(results of 5 months of endurance training can be lost in
6 – 8 weeks)
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7. TRAINING PRINCIPLES AND
PLANNING…...
MEASURABLE PROGRESS
Should be able to see improvements in performance
and these should be tested regularly, with at least a
pre-test and a post test at the conclusion of the
program
This allows evaluation and provides assistance in
planning follow up programs
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8. TRAINING PRINCIPLES AND
PLANNING…...
DIMINISHING RETURNS
 Gains in fitness are rapid at the beginning of a
program and more difficult to achieve later in a
program
 Gains are more rapid for those with lower levels of
fitness
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9. TRAINING PRINCIPLES AND
PLANNING…...
VARIETY
Helps maintain motivation, especially during periods
where fitness gains have levelled off
Can be achieved by varying:
How you train
Where you train
How hard you train
Who you train with
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10. TRAINING PRINCIPLES AND
PLANNING…...
VARIETY
Helps maintain motivation, especially during periods
where fitness gains have levelled off
Can be achieved by varying:
How you train
Where you train
How hard you train
Who you train with
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11. TRAINING PRINCIPLES AND
PLANNING…...
MAINTENANCE
Once fitness benefits have been achieved, they can
be maintained by decreasing training frequency, but
not altering intensity
Recommended during “off-season”
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12. TRAINING PRINCIPLES AND
PLANNING…...
Summary
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13. TRAINING PRINCIPLES AND
PLANNING…...
Training Stages
the discomfort stage – doesn’t last very long, is
painful and has a high drop out rate
the physical stage – less painful, euphoric feeling
after training, adaptations and improvements are
noticeable
the psychological stage – euphoric feeling
during as well as after (addictive stage), few
athletes reach this stage
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14. TRAINING PRINCIPLES AND
PLANNING…...
Year Plan Prerequisites
An annual fitness-training program must take into
account;
pre test results
rate of progressive overload
fitness components to be developed
climate and season
competition dates
peaking
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15. TRAINING PRINCIPLES AND
PLANNING…...
Periodisation
 division of a training program into smaller phases
 normally includes:
1. Pre-season/preparatory phase
general for fitness preparation
specific for game preparation
Emphasis on developing aerobic energy
system.,and training volume high and intensity
low but progressive increases (as the volume
decreases the intensity increases)
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16. TRAINING PRINCIPLES AND
PLANNING…...
2. In season/competitive stage
Sub phases:
a. Pre competitive
b. Competitive
Emphasis on maintenance of fitness, longer more
intense sessions early in micro cycle, and shorter
less intense sessions later in micro cycle
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17. TRAINING PRINCIPLES AND
PLANNING…...
3. Off season/transition phase
Emphasis: % body fat, speed and muscular
endurance, typical micro cycle includes low
intensity weights X 2, running training X 2 and
cross training (active recreational game for
enjoyment)
Each phase is broken into macro cycles (6
weeks) and micro cycles (1 week).
The intensity duration, frequency and type of
training will vary depending on the phase of the
training year.
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18. TRAINING PRINCIPLES AND
PLANNING…...
Peaking
 Refers to athletes reaching their optimum level of
fitness for performance
 Is related to training intensity
There are two types : (pg. 201-202)
1. Whole season -
2. Specific events/in-season-
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19. TRAINING PRINCIPLES AND
PLANNING…...
The Training Session:
Is the building block of performance
Depends of fitness components required and
which phase of fitness the session is aimed at
Follows a certain format (has common elements)
despite such influencing factors
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20. TRAINING PRINCIPLES AND
PLANNING…...
The format involves:
1. Warm Up
2. Conditioning phase
3. Cool Down
1. Warm-Up
A specific warm-up including a continuous activity, light
resistance exercises and a related activity with dynamic
flexibility;
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21. TRAINING PRINCIPLES AND
PLANNING…...
2. Conditioning phase to develop the specific fitness
components required, stating the following for each
session:
 Phase the sessions are directed towards
 Method – type of exercise
 Intensity e.g % of max. heart rate
 Duration – length of time
 Volume – amount of work to be performed
 Rest periods – length of time you use to recover
between work bouts
 Repetitions – amount of time an exercise is repeated
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22. TRAINING PRINCIPLES AND
PLANNING…...
Follow the following rules:
Speed should be trained for first allowing sufficient
recovery
Power and specific strength should follow
Lastly local muscular endurance followed by
aerobic work due to the fatigue component being
very high
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23. TRAINING PRINCIPLES AND
PLANNING…...
3. Cool Down
• Tapering off after completion of the workout. A
continuation of the activity at a reduced intensity.
• Prevents blood pooling which can result in insufficient
venous return ( this can cause a reduction in blood flow
to the vital organs and less lactic acid to be removed
from the muscles)
• Should include:
• a low intensity related activity and
• stretching of the specific muscles involved
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24. Training Methods
Continuous Training
A type of training that has no rest intervals.
Purpose : to improve aerobic capacity, raise anaerobic
threshold, and improve local muscular endurance. This
ultimately improves recovery and is the foundation of all
training programs.
Types of continuous training:
long slow distance (LSD) which produces a gradual but steady
aerobic improvement, the emphasis is on distance not speed
(70%HRM);
anaerobic threshold training in which the emphasis is on speed
(>85%HRM); and
fartlek training in which the emphasis is on regular changes of
pace. 24

25. Training Methods…..
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26. Training Methods…..
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27. Training Methods….
Aerobics
A type of continuous training.
Purpose : improve aerobic capacity, strength, local
muscular endurance, flexibility, and agility depending on
the exercises chosen in the workout.
Structure:
warm-up
conditioning -involving anaerobic component
(75%HRM) via runs, jumps, steps and skips and a
strength-endurance component using resistance
exercises
cool-down
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28. Training Methods….
Interval Training
A type of training in which rest intervals follow work intervals.
Purpose - to improve speed, power, agility and anaerobic
capacity. Recommended as the best training method for
improving your ability to play team sports such as netball,
soccer, basketball and football. Possible to develop all 3
energy systems by altering length of the work interval.
Key variables:
 work interval - the distance and duration of the work
effort
 recovery interval - the time between work efforts and type
of activity during recovery
 set - a group of work/recovery intervals
 repetition - each individual work interval.
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29. Training Methods….
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30. Training Methods….
Resistance Training
A type of training which involves replicating movements
and movement patterns against a resistance using the
premise that the movement will be made easier in
performance.
Purpose: to develop muscular strength, muscular power
and/or muscular endurance.
Types of resistance training:
weight training; and resistance calisthenics.
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31. Training Methods….
Plyometric Training
A type of training which uses the
premise that a muscle contracts more
forcefully and quickly from a
pre-stretched rather than from a
relaxed state.
Purpose: to improve muscular power
in sports which require explosive
powerful movements.
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32. Training Methods….
Circuit Training
A combination of continuous and resistance training which
consists of a series of exercises arranged in order to
develop specific sports related fitness..
Purpose: to develop aerobic capacity, anaerobic capacity,
strength, power, local muscular endurance and agility.
You get the opportunity to select the exercises and
organise the sequence in which the circuit is attempted.
Types of circuits:
fixed-load circuits-
individual load circuits-
fixed time circuits-
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33. Training Methods….
Flexibility Training
Purpose : to improve joint and muscle flexibility
Types of flexibility Training-
proprioceptive neuromuscular facilitation (PNF)
static stretching
ballistic stretching
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34. Continuous Training
•
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35. Fartlek Training
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36. Interval Training
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37. Resistance Training
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38. Circuit Training
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39. Plyometrics Training
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40. Flexibility Training
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