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Principles of Training (Principles of Training (Periodization (Micro, meso…
Principles of Training
Principles of Training
Specificity
Energy system
ATP
Anaerobic
Aerobic
Muscle group
Muscle contraction
Isometric
No movement
Concentric
Muscle shortens
Eccentric
Muscle lengthens
Individuality
Initial values
Progression in fitness/ performance at different rates in a homogenous group
Reversibility
Detraining effect = loss of physiological and performance adaptations
Will occur as early as 1-2 weeks of detraining
Significant loss in both metabolic and exercise capacity
Rest
Overload
FITT
Frequency
Maintenance V Enhancement
Maintenance = 1 X per week (in season)
Enhancement = 2-3 X per week (pre season)
Ensure adequate rest
Intensity
Heart Rate
Rate of Perceived Exertion
CV Fitness - Which HR Zone?
Strength Training - % of rep max
Sport specific intensity?
Time
Exercise time?
Recovery time?
Type
These variables must be manipulated to gain overload and a training effect
Periodization
Definition
Performance = Fitness - Fatigue
Supercompensation
Micro, meso, macro cycles
Training loads in Macrocycles
Progression
Loading must be "progressive" to enhance adaptations
Typical strength training increase ~ 2% per session
2-3 sessions per week for enhancement
1-2 sessions per week for maintenance
Monitoring training
RPE X Duration
Volume = Sets x REPS
Volume Load
Sets x REPS x mass
Strength training
Body Mass (Calisthenics)
Weight Training Machines
Free Weights
Muscular Endurance
Hypertrophy
Strength
Power
MACRO Cycle
Training Status
CV Training
Long Slow Distance training
Threshold Training Zones
High Intensity Training
VO2 max training
Considerations