EXSC216 Principles of Training PDF

EXSC216 Principles of Training Part 1: Overview, Progressive Overload & Specificity of Training Principles of Training Progressive overload Specificity Variety Reversibility Recovery Individualisation Principles of Training Training Stimuli...

EXSC216 Principles of Training Part 1: Overview, Progressive Overload & Specificity of Training Principles of Training Progressive overload Specificity Variety Reversibility Recovery Individualisation Principles of Training Training Stimuli Current Capacity Supercompensation Training Continuum Recovery Fatigue Principles of Training Progressive Overload Adaptation requires exposure to unaccustomed stress Training load (volume & intensity) must be progressively increased Detraining Overreaching Training loads required by elite athletes are very high Untrained will improve very quickly with low stimulus Accommodation Adaptation to a constant stimulus diminishes over time Law of diminishing returns Periodisation attempts to overcome this General Special Specific Approach for beginners & well trained should be different Specificity SAID Principle – Specific Adaptations to Imposed Demands Measuring Transfer Transfer = gain in performance/gain in trained exercise For example: 8 weeks of strength training 21% increase in 1RM squat 21% increase in vertical jump (100%) 2.3% increase in 40m sprint (10%) McGuigan; in High Performance Training for Sports – Ch 1, p13 Specificity Velocity Specificity Coyle et al (1981) Specificity – Bilateral v Unilateral Many strength training exercises are bilateral Many sports require unilateral movement Unilateral training may be more specific Are there any benefits or limitations to unilateral strength training? Bilateral deficit Specificity v Generality Non-specific training can be important Involve large muscle mass Contribute to underlying strength/power development Low training age participants do not require a highly specific stimulus Periodised approach is very important More general training with less experienced people Always likely to require regular return to training aimed at enhancing general quality