Principles of training

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  • Principles of Training
    • 1. Moderation
      • Training and recovery periods must be balanced to allow the body sufficient time for recovery without losing the benefits of training
    • 2. Reversibility
      • If you take too long between exercise to rest or recover the physiological adaptations you have gained will be lost.
    • 3. Specifity
      • Training must be relevant to the demands of your sport and individual
        • Sport- differences between sports and positions within sports
        • Individual- physiological differences
    • 4. Variance
      • Training must be varied to prevent boredom and lack of motivation (prevents repetitive strain injuries)
    • 5. Overload
      • When the body is made to work harder than it normally does. In order to cause adaptation (in a training zone)
        • Aerobic - 60-80% MHR
        • Anaerobic - 80+% MHR
    • 6. Progression
      • Gradual increase in workload that leads to physical adaptations according to the intensity, duration and type of training undertaken.
        • Frequency- training more times a week
        • Intensity- work at a higher % of MHR
        • Time- increase the length of session
        • Type- add more advancement
    • 7. Periodisation
      • Organised division of training into a number of specific blocks, periods or phrases (peak performance at a certain time).
        • Macrocycle- 1 year/season
        • Mesocycle- 1-3 months long
        • Microcycle- 1-3 weeks long


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