Principles of Training PDF

Principles of Training Create the foundation of exercise programming via understanding of the overarching principles that guide decision making  Lesson Content Defining Terms (Volume, Intensity & Frequency) Specificity Overload Progression Diminishing Returns Reversibility...

Principles of Training Create the foundation of exercise programming via understanding of the overarching principles that guide decision making  Lesson Content Defining Terms (Volume, Intensity & Frequency) Specificity Overload Progression Diminishing Returns Reversibility 2 “A simple program executed perfectly will always trump a complex program implemented poorly” 3  Lesson Content Defining Terms Volume Intensity Frequency 4 Volume Training volume refers to the total amount of work performed during a workout session Components: Sets: A group of consecutive repetitions. Repetitions (Reps): The number of times an exercise is performed within a set. Weight: The resistance used during the exercise. Calculation: Training Volume = Sets × Reps × Weight 5 Why Volume Matters Foundation of Progression: Volume is a key variable in creating effective workouts that promote consistent progress. Balance is Key: Volume ensures that the workout is neither too easy (leading to stagnation) nor too intense (causing burnout or injury). Pro Tip: Implementing a lower volume program with perfect execution is an effective method at learning how much your clients can handle. Progress being made? Carry on! Progressing well? Up the volume! Progress going backwards? Drop volume! 6 Balancing Volume Volume & Intensity: Volume and intensity share an inverse relationship. Lots of volume requires a drop in intensity. Increases in intensity require a drop in volume. Example: How many metres per session do you think Usain Bolt runs vs Kipoche (Marathon runner). Usain famously said he never runs more than 400m. Where as Kipoche can run 220km per week! Usain would rarely run less than 90% top speed, Kipoche only pushes hard 15-20% of the time. When volume goes up, intensity goes down. 7 Training Goals & Volume Hypertrophy: Requires higher amounts of volume. Sets can be between 3 and 5 whereas repetitions are between 8-15. The intensity sits 65-75% of a 1RM in order to meet this volume. Strength: Moderate volume with 3-5 sets BUT 3-6 reps. Intensity can therefore be between 75-90% of a 1RM Max Strength: Low volume with 1-3 sets and 1-3 repetitions. Intensity can therefore be 90%+ Endurance: High volume with sets of 2-4 but reps of 15-30 or 3-10min efforts. Intensity therefore is between 50-65% max effort. 8 Adjusting Volume Progressing: Progression can achieved by upping the volume via sets, reps OR intensity. Recovery: One of the quickest ways to increase recovery is lower the amount of volume being performed. This can be due to burnout, injury, tapering or peaking a client. Individual Differences: Genetics, training experience and stress all affect how much volume a person can recover from. Starting a program with lower volume and tapering up while maintaining near perfect execution is an easy method to find someones ideal volume amount. 9 Volume Mistakes Overtraining: Excessive volume without adequate recovery can lead to burnout/injury Neglecting Intensity: Focusing solely on volume without considering intensity (such as weight lifted) can hinder progression. Especially in strength, speed, hypertrophy and power development Lack of Progression: Stagnant volume can lead to plateaus; ensure gradual increases are included in your programming. 10 Volume Takeaways Training volume is a crucial factor in designing effective workout Balancing volume and intensity based on individual experience, goals and lifestyle Monitor progress and adjust volume o continue achieving results 11 12 Intensity Intensity: Refers to level of effort required. Often measured as a percentage of a max effort. Varying the degree of effort required will affect the outcome from training. Outcomes affected by intensity: Fatigue, muscle recruitment, energy system utlised and the recovery needs. Measurement Tools: 1RM Percentage Rate of Perceived Exertion (RPE) Heart Rate Zone 13 Intensity & Program Design Inverse relationship with Volume: When intensity goes up, volume needs to remain lower. This is to avoid overtraining Influence on adaptation: Higher intensity recruits moe muscle fibres, particularly fast-twich fibres that relate to strength & power. Moderate intensity supports hypertrophy via controlled time under tension and lower volume supports endurance via prolonged bouts of effort. Recovery Demands: High-Intensity training requires longer recovery periods due to greater strain on the neuromuscular system. 14 Intensity & Program Design Strength Training: Reps: 3-6 per set. Focus: Maximal force production and neural adaptation. Hypertrophy (Muscle Growth): Intensity: 65-75% of 1RM. Reps: 8-12 per set. Focus: Increasing muscle size through volume and controlled intensity. 3. Endurance Training: Intensity: 50-60% of 1RM or moderate heart rate zones. Reps: 15-20+ per set. Focus: Improving muscular endurance and aerobic capacity. 4. Power Development: Intensity: 70-90% of 1RM with explosive execution. Reps: 2-5 per set. 15 Focus: Speed and explosive strength.