Key principles of training program design
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Why is progressive overload needed?
it is necessary to cause physical adaptations otherwise there will only be a plateau of performance level
What variables are needed to apply progressive overload?
Distance of the work Duration Number of sessions (frequency) Amount of resistance/% max HR (intensity) Time of recovery periods
How are the variables for progressive overload applied?
Not all variables are applied at the same time but rather one or two that are most appropriate in order to avoid physical fatigue, joint, and muscle soreness
What is specificity?
The process of replicating the characteristics of physical activity in training to ensure it benefits performance.
What categories should be considered in specificity?
Muscle group used, skills performed, fitness components used, and predominant energy systems used
What is variety?
Providing different activities, formats, and drills as otherwise training can become boring. The training environment or activity can change or competition/games can be introduced
What does reversibility explain?
Explains why performance deteriorates when training ceases or the intensity of training decreases for extended periods of time
Give an example of performance deterioration
Seven weeks of inactivity leads to significant decreases in max oxygen uptake (up to 27%), stroke volume, and cardiac output can decrease by up to 30% and muscle mass and strength decreases. Especially if a limb has been immobilised due to injury/surgery
What is periodisation?
The deliberate manipulation of training variables to optimise performance for competitor and prevent overtraining