1. 1.The Principles Of Training
2. Training Methods
3. Anatomy Of A Training
Session
4. Planning The Training Year:
Periodisation

2. 1. The Principles Of Training
To train effectively we must adopt the
following :
1. Specificity
2. Progression
3. Overload
4. Reversibility
5. Tedium

3. Specificity
Our training must be
specific to the
requirements of our chosen
sport or sporting activity.
Eg. A sprinter would
concentrate on speed
rather than cardio-vascular
endurance.
Can you think of two other
examples of specificity?

4. Progression
As we increase the amount of training we
do we must increase the stress on our
body. In this way our training will become
progressively difficult. This progression
should be gradual to prevent injury.
We can ensure progression during aerobic
sessions by checking our pulse rate and
having knowledge of our training
thresholds.

5. Training Thresholds: General Guidelines
1. Up To 60% MHR: The Recovery Zone.
2. 60% MHR: The Aerobic Threshold: below
this, there is no training effect.
3. 60 – 80% MHR: The Aerobic Training
Zone: improves aerobic fitness.
4. 80 – 90% MHR: Anaerobic Threshold
Zone: training effect changes from
aerobic to anaerobic.
5. 90 – 95% MHR: Anaerobic Training Zone:
improves anaerobic fitness.
6. Over 95% MHR: Speed Training Zone:
training nearly flat out.

6. Overload
To improve our fitness we must overload, or
stress, our body systems. This means
making them work harder than normal.
Our bodies will then adapt to this extra
work and so we will become fitter.
Overload can be implemented the FITT
principles.

7. The FITT Principles
We can implement overload by adjusting the
following elements of our training programs:
Frequency: how often we train.
Intensity: how hard our sessions are.
Time: how long our sessions are.
Type: what we include in our sessions.

8. Reversibility
As training increases
fitness, so not
training decreases
fitness. This will
happen in only three
or four weeks.
This is why fitness
levels are lower
following injury.
Muscles will also
atrophy (waste away)
if they are not used.

9. Tedium
Tedium, or boredom, should be avoided in all
training programs by using a range of training
methods to maintain enthusiasm and interest.
By varying training methods, we can also
reduce the risk of overuse injuries.
Choose a sporting activity and think of as many
training methods that could be used as part of
a training program for that activity.

10. 2. Training Methods

11. Training Methods
There are many different training methods
that are based on an understanding of how our
body adapts to training. Each training method
is designed to improve a specific area of
fitness.
You should be familiar with the following
training methods:
1. Continuous Training
2. Interval Training
3. Weight Training
4. Fartlek Training
5. Circuit Training

12. Continuous Training
This involves training
without rest periods.
Activities may include
long distance running or
jogging, swimming, cycling
or rowing.
Work should be done at
60 to 80% of MHR.

13. Fartlek Training
This involves training over
distances far greater than
competition distances. The
pace of running is varied
between jogging, walking,
striding and sprinting.
The way that these activities
are put together will produce
an aerobic or anaerobic
effect.
This training method is
excellent for games players as
it recreates the changing
intensity levels of a match.

14. Interval Training
This involves alternating
periods of work and rest.
This training method can
be used to develop aerobic
or anaerobic fitness,
depending on the demands
of the session.
We can vary:
The distance of runs.
The intensity of each run.
The number of runs
The length of recovery.

15. Circuit Training
This involves a series
of exercises in a
given sequence. The
circuit may be sport
specific, position
specific, component
specific or general.
We can vary:
The number of
stations.
The work period.
The number of reps.
The rest period.
The number of
circuits.

16. Weight Training
This involves using body
weight, free weights or
machine weights to
carry out a range of
exercises to improve
muscular strength,
muscular endurance or
power. (speed x
strength)
This is done by applying
resistance to individual
muscles or muscle
groups.

17. 3. Anatomy Of A Training
Session

18. The Training Session
All training sessions should have four main
sections. These are:
1. Warm Up
2. Fitness Session
3. Skill Session
4. Warm Down (Cool Down)

19. 1. Warm Up
The warm up should consist of:
1. A period of gentle cardio-vascular exercise
to raise body temperature and heart rate.
2. Dynamic stretching to prepare muscles and
joints for the demands of the activity.
Prior to a match or competition, the warm up
may also include skill drills to practice the
movement patterns and techniques of the
activity.
The warm up should prepare the body both
mentally and physically.

20. 2. Fitness Session
The fitness carried out during this section will
depend on the sporting activity, the stage of
the season and the stage of the training week.
A hard fitness session may well follow the
skills session rather than precede it,
depending on the coach’s overall aims for the
training session.

21. 3. Skill Session
This session may include individual, group, unit
or whole team skill drills.
New skills may be learned and developed in
unopposed or semi-opposed drills.
However, once skills have been learned,
coaches will try and make these drills as
competitive as possible so that they closely
relate to the actual sporting activity.

22. 4. Warm Down (Cool Down)
This should involve a period of gentle cardio-
vascular activity and static stretching aimed
at reducing the recovery time from the
session by removing Carbon Dioxide, Lactic
Acid and other waste products from the
working muscles.
This session also allows heart rate to return to
normal gradually and so prevent blood pooling
in the working muscles which can again lead to
muscle stiffness and soreness.

23. Closed Season
Out Of Season
4. Planning The Training
Year: Periodisation
Pre-Season
Early Season
Peak Season

24. Periodisation
Sportsmen and sports teams should plan their
training programs so that they ‘peak’ at the
times of major competitions or particularly
important matches. This process is called
Periodisation.
The training year should be divided into the
following phases:
1. Closed Season.
2. Out Of Season.
3. Pre-Season.
4. Early Season.
5. Peak Season.

25. 1. Closed Season
This phase of the training year is
characterised by:
1. A complete break from the sporting activity.
2. Recovery from or treatment for any injuries
from the previous season.
3. Recreation and relaxation through
participation in other sports or activities.

26. 2. Out Of Season
This phase of the training year is
characterised by:
1. Heavy weight training to develop strength.
2. Low intensity continuous training to develop
an aerobic base.
3. Light skills training with non-competitive
game related activities.

27. 3. Pre-Season
This phase of the training year is
characterised by:
1. Higher intensity training with the emphasis
on speed, agility and power.
2. Higher intensity skills training in
competitive situations.
3. Full scale practice matches.

28. 4. Early Season
This phase of the training year is
characterised by:
1. High intensity power and speed training
during early part of week.
2. Game related drills and unit skills.
3. Game preparation towards end of week.
4. Competitive match at weekend.

29. 5. Peak Season
This phase of the training year is
characterised by:
1. High quality speed work.
2. Light weight training to maintain fitness
levels.
3. Quality rest periods.
4. Game preparation towards end of week.
5. Competitive matches once or twice a week.