what is a training program
structured weekly program that inculdes a variety of training sessions that are designed to target specific training goals
training goals are determined y results og fitness testing
training program goals
fitness components that prgram is targeting and the outcome we want
we can either choose to improve or maintain component
training program principles
definition
rules and guildlines that allow us to structure appropriate training programs to ensure they are effective at meeting the goals
ensures chosen energy system and fitness component chosen are targeted
frequency
number of training sessions scheduled per week
* improve a fitness component: 3x sessions per week
* maintain a fitness component: 2x sessions per week
intensity
level of exersion during work periods of the training session
assign intensity using:
* % of HR
* % VO2 max
* RPE
* % 1 Rm
time
duration of work periods and rest periods
type
training methods or exercise type used to target chosen fitness component
progression
planned increase in training load to lead to further chronic adaptations
only one variable should be manipulated at a time and overload b/w 2-10%
specificity
tailoring a training program to specific demands of an athletes sport, position, should mimic psychological requirements (eg muscle groups, movement paterns)
individuality
training program is tailored to individuals needs
consider current training status, motivation, current or previous injuries
diminishing returns
as a performer gets closer to their ultimate potential, the rate of imporvement will slow significantly
untrained performer will show greater initial improvements than a trained performer
variety
changing up a training program to increase motivation and prevent boredom or overtraining
when implementing variety, specificity should be upheld
maintenance
once a required level of fitness has been achieved, the level of effort to maintain that level of fitness is not as great as it was required to achieve it
2x a week to maintain
overtraining
decline in performance due to insufficient recovery or back to back intense sessions
causes accumulation of fatigue leading to stress, injury, or illness
detraining
loss of training adaptations and fitness when training stops
occurs musch more quickly than improvements were achieved and can occur due to injury, illness, boredom, or poorely designed training program
tapering
gradual reduction in training volume in the lead up to a competition, with no change in intensity
promotes physiological and psychological recovery and allows for energy stores to be fully replenished just prior to a competition
benefits of tapering
- heightens enzyme activity
- increases red blood cell volume
- allows for repair of muscle micro-trauma
- allows for replenishment and increases storage of fuel substrates (glycogen)
- provides an opportunity for psychological refreshment
