Principles Of Training Design Flashcards
(8 cards)
Training Program Design
creating a structured, goal-oriented plan to develope and individuals physical, mental and technical abilities through a series of exercise and recovery sessions
Importance of a Well-Structured Training Program
Crucial for achieving specific health and performance goals
Specificity
Adaptions from a training program are specific to the demands of training activities. Prepares the athlete for the specific challenges they will face
Progressive Overload
Gradual Increase in stress placed on the body during training to continually challenge and improve physical capabilities (frequency, intensity, duration)
Recovery
Rest Principle: adequate rest allows the body to adapt, repair and rebuild, preparing it for the next training stimulus
Activity Recovery: incorporate active recovery activities like lights cardio, stretching or mobility work to promote blood flow and accelerate the recovery process
Sleep and Nutrition: prioritize quality sleep and proper nutrition to support the body’s natural recovery process
Monitoring Recovery: use various tools and techniques (heart rate variability, muscle soreness) to monitor an athlete’s recovery status and adjust the training plan
Periodized Recovery: integrate planned recovery periods to prevent overtraining
Variety
- prevent boredom
- enhance motivation (new challenges)
- reduce injury risk
- develop well-rounded fitness
Reversibility
Use it or lose it
Muscle mass, strength, endurance and other fitness gains may gradually decline
-physiological changes- cardiovascular, etc. will return who how they were before
Periodization
Off Season (4 months)- building a strong foundation through general preparation
Pre-Season (3 months)- more sport specific training while maintaining physical capacities
In-Season (5 months)- emphasize event-specific training maintenance of physical qualities and recovery
Tapering (1 month)- reduce training volume and increase intensity to peak for the key competition
