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TRAINING PRINCIPLES
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AEROBIC TRAINING
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STRENGTH TRAINING
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Progressive overload
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- increase distance
- increase time
- increase intensity (decrease time taken to complete set
distance)
- incorporate hills into training
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- increase weight/resistance
- increase repetitions
- increase sets
- decrease rest period between sets
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Specificity
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- aerobic activities such as running, swimming, rowing, cycling
suited to the sport/performance
- muscular endurance training for muscles involved in aerobic
training e.g. legs, arms
- include some training of lactic acid system for aerobic
events that require short sprints such as triathlon, soccer, etc
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- train the muscles that need to be developed for the
sport/performance
- train the appropriate type of strength training suited to the
sport/performance
- train the muscles at the speed of contraction needed for the
sport/performance e.g. explosive movements need fast contractions like
those involved in plyometrics
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Reversibility
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- aerobic losses are slower than strength losses
- need to continue training at +70% MHR, 3 times per week to
avoid detraining effect
- may substitute other aerobic activities to keep cardiorespiratory
system working
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- losses in strength are greater than aerobic capacity losses
over a given time frame
- regular stimulation of specific muscle fibres are needed to
avoid a detraining effect, for example twice a week per muscle/muscle
group
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Variety
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- cross-training is very effective to reduce boredom and loss
of enthusiasm
- taking part in other activities such as rowing, cycling,
swimming, boxing, as well as circuit, Fartlek and interval training will
help increase motivation
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- there are a variety of exercises for each muscle and muscle
group so it is suggested that you change your program at approximately 4
-8 week intervals
- you can use different equipment to create variety, for
example dumbbells, kettlebells, barbells,
resistance bands, medicine balls, and machine weights
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Training thresholds
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- individuals need to train within the aerobic training zone,
being 70 ‰ÛÒ 80% maximum heart rate
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- depending on
the type of strength training that is being performed (absolute
strength, power, muscular endurance, lean body mass) vary level of
intensity.
- absolute strength requires a very high intensity (resistance)
as few repetitions are performed
- muscular endurance has a lower intensity (resistance) so more
repetitions can be performed
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Warm up and cool down
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- large muscle group aerobic activities are required to warm
up, such as jogging, swimming, rowing, cycling
- stretching, both static and dynamic, are needed of the large
muscle groups involved
- specific warm up involving the major muscle groups is then
followed by activities such as callisthenics (push ups, star jumps) and
other movements specific to the activity
- stretching and low intensity aerobic work for a cool down
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- aerobic activities that warm up the major muscles of the body
to be trained, for example, jogging or cycling for leg workouts or
rowing for upper body workouts
- stretching of all muscles involved in the workout, including
static and dynamic stretching
- repeated for the cool down
- for strength training it is also advised to stretch each
muscle group between sets and at the end of the sets before moving onto
another body part/muscle
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