Principles of Training and Methods of Training

Specificity, progressive overload, individual needs and rest and recovery

Specificity requires an understanding of the needs of the game you take part in. Training must be specific to the sport in order to improve fitness of the body parts the sport uses. An example is a centre back in football needs to be stronger because he needs to out muscle the striker to win the ball. There are different training methods depending on the sport you’re doing and it must be done at match pace.

Progressive overload is having the body work at a greater rate than normal and gradually increasing the stress, as it adapts to the exercise training levels. The same level of difficulty will only maintain the current fitness levels. It will have no effect on improvement in the long-term as the training starts to change your body tolerances. The threshold of training is the point where exercise is demanding enough to have an effect on the body. The total amount of oxygen needed so the body can function is called the oxygen uptake. The limit to the amount of oxygen uptake is called VO₂ maximum. An example is a weight trainer might be lifting a certain weight and his body will adapt to this so he will need to increase the weight so the body isn’t only maintaining its current muscular strength.

Individual differences/needs. Everyone has different fitness levels so training plans need to take this into account to get positive effects. Setting demands and intensity to the correct level ensures it is safe for the individual performer. For example a long distance runner and a short distance runner will have different individual needs. A short distance runner will need to work anaerobically for a short amount of time and a long distance runner will have to work aerobically for a long distance.

Rest and recovery is very important for all athletes. Overtraining can have negative effect on performance. It increases the risk of illness and injury and can decrease the desire to exercise.

Specificity- a football center back needs to be strong to out-muscle the striker to win the ball because the striker might be quicker. Progressive overload- increasing the weight you lift each week in order to improve Individual differences- a long distance runner and a short distance runner have different needs so they will have different training plans Rest and Recovery- You need to make sure you rest at some point during your personal exercise programme to avoid injury.

Weight, fartlek, interval and circuit

Weight bars, dumbbells or weight sacks

You lift your maximum weight then work out 80% of it then lift that weight in sets and reps. You should increase your reps and weight when the weight and reps your currently doing become easier to do. This is progressive overload.

Speed play

A form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.

Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of recovery. The high-intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity.

Cycling, running, rowing, e.c.t.

Circuit training is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Example for upper body: · Press ups · Bench dips · Pull ups · Medicine ball chest pass · Bench lift · Inclined press up