TrainingTraining

Why, When, HowWhy, When, How

Why Do People Train?Why Do People Train?For a specific sportFor a specific sportTo manage weightTo manage weightImprove general Improve general fitnessfitnessRecover from Recover from injuryinjuryMuscular Muscular developmentdevelopmentSocial, physical, Social, physical, mental reasonsmental reasons

How to Design an How to Design an Exercise ProgrammeExercise Programme

1.1. Have a Have a Goal or AimGoal or Aim

2.2. Decide on a Decide on a Training MethodTraining Method

3.3. Apply the Apply the Principles of TrainingPrinciples of Training

4.4. Plan the Plan the Training SessionTraining Session

Training ThresholdTraining Threshold

This is the This is the MINIMUMMINIMUM amount of training or amount of training or exercise that must be undertaken to make exercise that must be undertaken to make a a significantsignificant difference. difference.As your body adapts to training and you As your body adapts to training and you get fitter, the training threshold will get fitter, the training threshold will increase.increase.Training Threshold can be determined and Training Threshold can be determined and monitored by measuring your heart rate. monitored by measuring your heart rate. (Heart Rate should be above 60% of Max (Heart Rate should be above 60% of Max Heart Rate).Heart Rate).

The Principles of TrainingThe Principles of Training

SSpecificitypecificity

PProgressionrogression

OOverloadverload

RReversibilityeversibility

TTediumedium

S P O R TS P O R T

SpecificitySpecificity Training needs to Training needs to

be SPECIFIC to the be SPECIFIC to the individual, the aim individual, the aim of the programme, of the programme, the muscles used, the muscles used, the skills required, the skills required, the energy system the energy system used etcused etc

Eg……Eg……

ProgressionProgressionThe amount of exercise and the The amount of exercise and the amount of stress you put on you amount of stress you put on you body must be body must be gradually increased.gradually increased.

Increased must be realistic, but Increased must be realistic, but significant.significant.

No increased = No improvement.No increased = No improvement.

Increase to big = Increase to big = Unachievable and demotivatedUnachievable and demotivated

OverloadOverload

Overloading your body with higher work Overloading your body with higher work rates will increase the demand placed rates will increase the demand placed on the body. This will improve fitness.on the body. This will improve fitness.

OverloadOverloadOverload can be increased in 3 waysOverload can be increased in 3 ways

1.1. Increasing Frequency – Increasing Frequency –

How OftenHow Often

2.Increasing Intensity – 2.Increasing Intensity –

How HardHow Hard

3.Increasing Duration – 3.Increasing Duration –

How LongHow Long

ReversibilityReversibilityFitness levels will Fitness levels will deteriorate rapidy if you deteriorate rapidy if you stop training.stop training.

It only takes 3 / 4 weeks to It only takes 3 / 4 weeks to get out of condition.get out of condition.

Training must be Training must be sustained.sustained.

TediumTedium

If training is boring, you are less If training is boring, you are less likely to continue.likely to continue.

Training should be fun and varied.Training should be fun and varied.

The FITT PrincipleThe FITT PrincipleFFrequencyrequency – – How OftenHow Often

- at least 3 x a week.- at least 3 x a week.- eg every other day to allow recovery- eg every other day to allow recovery

IIntensityntensity- - How HardHow Hard- monitor heart rate- monitor heart rate- keep above training threshold- keep above training threshold

TTimeime – – How LongHow Long- Minimum of 20 mins per session- Minimum of 20 mins per session

TTypeype – – What KindWhat Kind- Training method- Training method

Training MethodsTraining Methods

Continuous TrainingContinuous Training

Fartlek TrainingFartlek Training

Interval TrainingInterval Training

Weight TrainingWeight Training

Circuit TrainingCircuit Training

Continuous TrainingContinuous TrainingNo rest periodsNo rest periods

AerobicAerobic

Steady paceSteady pace

Training must be within Training must be within heart rate zone (60%-80% heart rate zone (60%-80% of max heart rate)of max heart rate)

Eg running, cycling, rowing, Eg running, cycling, rowing, aerobicsaerobics

Fartlek TrainingFartlek TrainingSpeed PlaySpeed Play

Continuous training that Continuous training that varies the intensity.varies the intensity.

Aerobic exercise with Aerobic exercise with short bursts of anaerobicshort bursts of anaerobic

Running is most popular.Running is most popular.

Interval TrainingInterval TrainingAlternate periods of work and Alternate periods of work and rest.rest.

Long work periods need long Long work periods need long rest, short work periods need rest, short work periods need shorter rests.shorter rests.

Eg. On 100m trackEg. On 100m track

Sprint 100m, walk 300m. Sprint 100m, walk 300m.

Repeat several times.Repeat several times.

Weight TrainingWeight TrainingA heavy weight lifted a few times will A heavy weight lifted a few times will increase your maximum strength.increase your maximum strength.

A light weight lifted repeatedly will A light weight lifted repeatedly will increase your dynamic strength / increase your dynamic strength / muscular endurance.muscular endurance.

A medium weight moved quickly will A medium weight moved quickly will increase your explosive strength / increase your explosive strength / power.power.

Weight TrainingWeight TrainingRepetitions (Reps)Repetitions (Reps)

How many times you lift How many times you lift the weights.the weights.

SetsSets

How many reps you How many reps you perform.perform.

Eg Eg

Bench PressBench Press

15 x 20kg (15 Reps)15 x 20kg (15 Reps)

Repeat 3 times (3 Sets)Repeat 3 times (3 Sets)

Circuit TrainingCircuit Training8 – 15 stations arranged in a 8 – 15 stations arranged in a loop.loop.

Different exercise Different exercise completed at each station.completed at each station.

Circuit TrainingCircuit TrainingWays to complete the Ways to complete the circuit.circuit.

Do a number of reps at Do a number of reps at each station.each station.Spend an amount of time Spend an amount of time at each station eg 30 secs.at each station eg 30 secs.Short rests may be Short rests may be included between stations.included between stations.

Ways to progress the Ways to progress the circuit.circuit.

Do more reps at each Do more reps at each station.station.Increase time spent on Increase time spent on each station.each station.Reduce rest time between Reduce rest time between stations.stations.Repeat circuit.Repeat circuit.Make activities more Make activities more challenging eg raise height challenging eg raise height of step if doing step ups.of step if doing step ups.

Continuous TrainingContinuous TrainingAdvantagesAdvantages

Good for aerobic Good for aerobic fitness.fitness.

No specialist No specialist equipment needed.equipment needed.

Good for fat Good for fat burning.burning.

DisadvantagesDisadvantages

Can be boring.Can be boring.

Not good for Not good for anaerobic or speed anaerobic or speed training.training.

Fartlek TrainingFartlek Training

AdvantagesAdvantages

Trains aerobic and Trains aerobic and anaerobic systems.anaerobic systems.

Good for games Good for games which have which have changes of pace.changes of pace.

No specialist No specialist equipment.equipment.

DisadvantagesDisadvantages

Difficult to measure Difficult to measure training. training.

Needs self Needs self discipline to discipline to maintain work rate.maintain work rate.

Not sport specific.Not sport specific.

Interval TrainingInterval TrainingAdvantagesAdvantages

Used for aerobic and Used for aerobic and anaerobic or mixture anaerobic or mixture of both.of both.Easy to measure Easy to measure workload.workload.Suitable for lots of Suitable for lots of sports.sports.Times and distances Times and distances can be varies to suit can be varies to suit individuals.individuals.

DisadvantagesDisadvantages

Hard to keep going.Hard to keep going.Can be repetitive and Can be repetitive and boring.boring.

Weight TrainingWeight TrainingAdvantagesAdvantages

Can target specific Can target specific muscle groupsmuscle groups

Used for most sportsUsed for most sports

Effect way of Effect way of increasing muscular increasing muscular strength and strength and endurance.endurance.

Progression can be Progression can be easily measured.easily measured.

DisadvantagesDisadvantages

Needs specialist Needs specialist equipment which can equipment which can be exspensive.be exspensive.

Needs special location Needs special location to be used safely.to be used safely.

Needs to be well Needs to be well planned with correct planned with correct techniques.techniques.

Not suitable for U16Not suitable for U16

Circuit TrainingCircuit TrainingAdvantagesAdvantages

Lots of activities can be Lots of activities can be included. Which helps included. Which helps motivation.motivation.Can be designed to be Can be designed to be specific to any sport.specific to any sport.Can be adapted to include Can be adapted to include fitness and skill work.fitness and skill work.Does not require specialist Does not require specialist equipment.equipment.Can train both aerobic and Can train both aerobic and anaerobic.anaerobic.

DisadvantagesDisadvantages

Needs organisation and Needs organisation and planning.planning.Can take time to set up.Can take time to set up.