Principles of Training
To remember the principles of training, use the word SPORT:
- Specificity
- Progression
- Overload
- Reversibility
- Tedium
Specificity
Training must be specific to our sport. It involves considering the frequency, intensity, time, and type of training to be used.
Progression
Starting slow and gradually increasing the amount of exercise is essential. Overloading helps to achieve progression.
Overload
Improving fitness can only be achieved by training more than usual. Overloading the body triggers adaptation and improvement.
Reversibility
Fitness levels decrease by 20% over 6 weeks if training is not maintained. Use it or lose it.
Tedium
Varying training sessions is crucial to avoid boredom and mental fatigue.
Training Methods
Circuit Training
Performing a series of exercises in a specific order.
Interval Training
Involves a fixed pattern of fast and slow work to improve cardiovascular endurance.
Fartlek Training
Based on changing speeds and intensities during the workout.
Plyometric Training
Involves training in a series of explosive movements to improve muscular power and performance.
Continuous Training
Activities like walking, jogging, cycling, or swimming at a steady pace without rest.
Weight Training
A method that increases the strength and size of skeletal muscles.
Warm Up and Cool Down
Warm Up
The warm-up phase is crucial to prepare both the body and mind for physical activity. It involves the following phases:
- Aerobic phase
- Flexibility phase
- Intensive exercise
The warm-up activities aim to increase body temperature, elevate heart rate, improve focus, and minimize the risk of injury.
Cool Down
The cool-down phase focuses on gradually lowering the body temperature, heart rate, and returning the body to its pre-exercising state. It also aids in speeding up the recovery process and preventing muscle cramps and soreness.
Warm Up Phases
- Aerobic phase
- Flexibility phase
- Intensive Exercise
Cool Down Phases
- Gentle Aerobic Phase
- Flexibility Phase
Conclusion
Understanding and applying the principles of training is essential for developing effective workout programs. By following specific training methods and incorporating warm-up and cool-down phases, individuals can optimize their performance and reduce the risk of injury.
