Principles of Training
Why do people get involved in physical activity?
People get involved in exercise for many reasons: to improve their health and physical condition, to achieve a sporting ambition, to relive the tension and stress of daily life, to lose weight, it makes them feel good. Participating in sport encourages co-operation in team sports, develops competitiveness, provides a physical challenge and the opportunity to meet new people and make new friends.
Principles of Training
Training to improve an athlete's performance obeys the principles of training: specificity, overload, rest, adaptation and reversibility (SORAR).
To improve the range of movement for a particular joint action, you have to perform exercises tinvolving joint action. It is quite possible for an athlete to have good mobility in the shoulder joint but to have poor hip mobility. Conducting shoulder mobility exercises may further improve shoulder mobility, but it will not affect hip mobility.
In addition to developing general mobility levels in an athlete, coaches need to consider the specific mobility requirements of a given event. The coach can analyse the technique of his/her event, identify which joint actions are involved and determine which need to be improved in terms of the range of movement. For example, a thrower might require improvements in his/her shoulder and spine mobility. A hurdler might need to develop his/her hip mobility.
The amount and nature of each athlete's mobility training will vary according to the individual athlete's event requirements and his/her range of movement for each joint action. It may be necessary to measure the range of movement for particular joint actions to determine the present range and future improvement.
Specificity is an important principle in strength training. The exercise must be specific to the type of strength required and is therefore related to the particular demands of the event. The coach should know the predominant types of muscular activity associated with his/her specific event, the movement pattern involved, and the type of strength required. Although specificity is important, every schedule must include exercises of a general nature (e.g. power clean, squat). These exercises may not relate too closely to any athletic event's movement. Still, they give a balanced development and provide a strong base upon which particular exercise can be built.
To use heavy throwing implements or weighted belts may seem the obvious solution to the specificity problem. Still, the athlete will probably unconsciously develop compensatory movements in his/her technique in adjusting to the new weight by doing so. Most authorities consider that the training implement should be kept within 15% of the competition weight in the throwing events.
Can we be specific in the speed of movement? Training at low velocity increases low-velocity strength substantially but has little effect on high-velocity strength (Coyle and Fleming, 1980).
Is there any justification for slow velocity strength training for athletes who have to perform movements at high speed? Yes. Slow velocity training may be of value in stimulating maximum muscle adaptation. Muscle growth (an increase in contractile strength) is related to the tension developed within the muscle (Goldberg, 1975). When an athlete performs high-velocity strength work, the force he/she generates is relatively low and therefore fails to stimulate substantial muscular growth. If performed extensively, the athlete may not be inducing maximum adaptation with the muscles. Thus, the athlete must use fast and slow movements to train the muscles.
When an athlete performs a mobility exercise, he/she should stretch to the end of his/her range of movement. In active mobility, the end of the range of movement is known as the active end position. Improvements in mobility can only be achieved by working at or beyond the active end position.
A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased to further adaptive responses as training develops, and the training stimulus is gradually raised. Overload can be progressed by:
Rest is required for the body to recover from the training and allow adaptation to occur. An inadequate amount of rest may lead to overtraining.
The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed.
If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full recovery (approximately 3 to 5 minutes), an adaptation in which ATP and CP stores in the muscles are increased.
More energy is available more rapidly and increases the maximum peak power output. If overloads are experienced for up to 60 seconds, with a full recovery, it is found that glycogen stores are enhanced.
The adaptation rate will depend on the volume, intensity and frequency of the exercise sessions. In their recent investigation Burgomaster et al. (2008) reports that six weeks of low-volume, high-intensity sprint training-induced similar changes in selected whole-body and skeletal muscle adaptations as traditional high-volume, low-intensity endurance workouts undertaken for the same intervention period.
Hawley (2008) states that the time of adaptation may be quicker for high-intensity sprint training when compared to low-intensity endurance training, but that over a longer period, the two training regimens elicit similar adaptations.
Reversibility or Detraining
Improved ranges of movement can be achieved and maintained by regular use of mobility exercises. If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities.
When training ceases the training effect will also stop. It gradually reduces to approximately one-third of the rate of acquisition (Jenson and Fisher, 1972). Athletes must ensure that they continue strength training throughout the competitive period, although at a reduced volume, or newly acquired strength will be lost
Detraining risk for athletes
The effects of a long period of inactivity on physical fitness come from a UK case study of an Olympic rower (Godfrey et al. 2005), who took more than 20 weeks to recover his fitness after an eight-week lay-off.
Although the athlete in question took time off in response to the need for a physical and mental break rather than because of illness and injury, this case study has clear implications for injured athletes.
An elite heavyweight male rower and current Olympic champion, the athlete, allowed himself the luxury of eight weeks of inactivity after competing in the Sydney Olympic Games in September 2000. His fitness was assessed using a lab-based incremental rowing test on four separate occasions: eight weeks before the Olympics; after eight weeks of inactivity; after eight weeks of retraining; and after a further 12 weeks of training.
The key findings were as follows: After eight weeks' detraining
The researchers recommend that training programs limit complete inactivity periods to no more than two to three weeks. Prolonged periods of inactivity should be avoided, and the training programme should incorporate some form of "maintenance" training where an extended break is desired.
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