Preparation of the body

Principles of training

Getting the best out of your training requires planning. The best training programmes are
built on principles of Specificity, Progression, Overload,Reversibility, Rest and Tedium
(acronym SPORRT).
You can also use the FITT acronym to help remember the key things to consider when
tailoring programmes for individual sporting goals. It stands
for: Frequency,Intensity, Time and Type.
Training should be matched to an individual's needs. By using the principles of training as
a framework we can plan a personal training programme that uses scientific principles to
improve performance, skill, game ability and physical fitness. A successful training
programme will meet individual needs which are personal fitness needs based on age,
gender, fitness level and the sport for which we are training.
They key principles when planning a programme are:

Specificity - training must be matched to the needs and demands of the activity. It must
also be specific to the individual in terms of initial fitness levels and their strengths and
weaknesses.
Progression - start slowly and gradually increase the amount of exercise and keep
overloading. It is important not to progress to quickly as you may risk injury or over
train.
Overload - fitness can only be improved by training more than you normally do
(overloading). You must work harder to allow your body to adapt and improve. Overload
is possible by varying the frequency, intensity or time of training.
Reversibility - any adaptation that takes place as a result of training will be reversed
when you stop training. If you take a break or don't train often enough you will lose
fitness.
Rest (recovery) It is important to have rest in your programme to allow your body to
recover. This could include rest between sets or complete rest days.
Tedium - Using a variety of training methods (or exercises) relieves tedium and avoids
boredom in training.
In planning a programme, apply the FITT principles:
Frequency - decide how often to train per week. (Beginners 2-3, elite 4-5)
Intensity - choose how hard to train.
Time - decide for how long to train per session. (Also the time for the whole programme
such as how many weeks)
Type - decide which methods of training to use.


Types of training
Warm ups
Following a proper warm up (15 minutes) you will reduce the chance of injury and
become more physically and mentally prepared to take part in a hard training session.
A warm-up should involve:
Whole body exercise to raise heart rate (blood flow) and body temperature
Stretching and mobility movement to prepare muscles, ligaments and joints
Practising skills and techniques to be used in the session
Mental preparation for activity ahead
Warm down (sometimes called cool down)
It is important at the end of a session to flush the body with oxygenated blood, this
removes any lactic acid from your muscles. A proper warm down will reduce muscle
soreness and speed recovery.
A warm-down should involve:
Light exercise to help remove carbon dioxide, lactic acid and other waste products
Gentle stretching to prevent muscle soreness and stiffness later
Specific training methods can be used depending on which type of fitness you are
trying to improve. The various methods can be performed within the activity
oroutwith the activity.
Training outwith the activity allows you to train at the correct intensity with no skill
interference. It allows for easy progressive overload and can be performed at a
convenient time to the performer.
The main methods used in training are:
Circuit training

This involves performing a series of exercises in a special order called a circuit. Each
activity takes place at a 'station'. Each station involves a different exercise for a set
number of repetitions, or a set time. It can be designed to aerobic or anaerobic energy
systems. The circuit could be made more demanding by either, increasing the number
of repetitions of each exercise, or by decreasing the rest period.
Continuous training
This involves working for a sustained period of time without rest. It improves cardio-
vascular fitness (aerobic energy system). Sessions need to keep the heart rate within
the training zone for a minimum of 20-30 minutes, 3 times per week.
Fartlek training
This 'speed play' training involves varying your speed over which you run. (Sprinting,
jogging, walking). It improves aerobic and anaerobic fitness. This training should
replicate the pace of running required in a particular activity. There could also be a
change in terrain to increase/decrease intensity (flat/incline/decline).
Interval training
This involves alternating between periods of hard exercise and rest. For example
working for a set time/distance and then resting for a set time/distance. Interval
training can be made harder by increasing the intensity or period of work, or by
decreasing the rest period. It can improve speed, muscular endurance or power with a
large work to ratio (1:4), or it can improve CRE with a shorter work to rest ratio (1:1)
but over a longer period of time.
Weight training

This involves using weights to provide resistance to the muscles. This is when you use
isotonic contractions (i.e. the muscles contract and extend) to improve your
musclestrength or endurance. Press-ups, sit-ups, chins and weight lifting are all
isotonic exercises.
Isotonic strength
This training involves using heavy workloads 65-85% of max with few reps and sets
this makes your muscles grow bigger and makes your contractions stronger.
Muscular endurance
This training involves using light workloads 40-60% of max with many reps and sets.
This does not make your muscles bigger but makes muscles work for longer.
Flexibility training
This training involves holding a specific stretch for 1030 seconds to improve the
range of motion about a joint.
Plyometric training
This involves working explosively at maximal intensity using hopping, jumping,
skipping, and throwing activities. This type of training improves speed and power it is
very demanding and produces high levels of lactic acid. This type of training would
improve your performance in activities such as sprinting, long jump or javelin.
Conditioned approach
This is when you train within the activity. This approach will not only improve a
specific fitness area, but will improve skill level in a game-like situation. It also helps
to keep skill level high, whilst coping with fatigue. This method also prevents
boredom and performers will tend to work harder for longer.
Performers need to be aware that appropriate programming is necessary for improving
performance but it is also essential for reducing the risk of injury or over training. When
developing a season or annual training plan, there are basic training phases that can be
followed to ensure that consideration is taken to minimise many of the factors which
could bring about injuries.

TRAINING PHASES
A training year can be split into different phases, working back chronologically from a
date where you wish to peak and the current date, this is known as periodisation. The
three main phases are:
off season (transition period)
pre season (preparation period)
in season (competition period)

GOAL SETTING

Goal-setting

An effective performer requires a range of technical, physical and mental skills to cope
with the demands of competition. Developing these skills requires careful planning and
this can be achieved by setting short/immediate targets and long-term targets.
Always set SMARTER targets:
Specific
Measurable
Achievable
Realistic
Time-phased
Exciting
Recorded

Targets must be specific to your ability and be easily measurable. It also important
that the targets set are achievable and realistic. Targets must also be time-phased.
Short-term targets influence long-term targets. Short-term targets usually relate to
specific areas of development. Try to ensure that achieving short term goals provides
satisfaction and that they are linked to daily and weekly action plans. Long-term goals
are often classified as outcome goals. Try to use outcome goals such as improving your
performance.
Short-term example
An example of a realistic short-term target could be to develop your cardio-respiratory
endurance by increasing your training zone from 70% to 75% of your maximum after 2
weeks training.
Long-term example
An example of a realistic long-term target could be to develop your cardio-respiratory
endurance to a level that will improve your overall performance and win a certain event.
Benefits of setting targets are:
It increases motivation and determination ie. if you reach your first short term target this
will motivate you to continue
It reinforces the desire to keep working and builds self-confidence
It provides valuable feedback which will help identify development needs, training
requirements and provide a starting point to monitor progress


PHYSICAL EDUCATION
Planning, monitoring and implementing training
Creating/planning a training programme
When creating a training programme it is important to consider all of the following
points:
The individual needs
The demands of the activity
The principles of training
The methods of training
The training year
Goal setting

Pre-season (8-week) long jump training programme to improve power
Day
/
wee
k
Monday Tuesda
y
Wednesday Thursda
y
Friday Saturday Sunda
y
1 Plyometric
s
2 sets
Exercises
1, 2, 3, 4, 5
1 min rest
between
sets
Rest day Plyometric
s
2 sets
Exercises
1, 2, 3, 4, 5
1 min rest
between
sets
Rest day Speed
session
2 sets
3 x 60m
100%
Walk
back
recover
y
7 mins
between
sets
Technical
Work on
run-up
accuracy
Rest
day
2 Plyometric
s
3 sets
Exercises
1, 2, 3, 4, 5
1 min rest
between
sets
Rest day Plyometric
s
3 sets
Exercises
1, 2, 3, 4, 5
1 min rest
between
sets
Rest day Speed
session
2 sets
4 x 60m
100%
Walk
back
recover
y
7 mins
between
Technical
Work on
run-up
accuracy
and
landing
Rest
day
Day
/
wee
k
Monday Tuesda
y
Wednesday Thursda
y
Friday Saturday Sunda
y
sets
3 Plyometric
s
2 sets, 10
reps
Exercises
1, 2, 3, 4, 5
1 min rest
between
sets
Rest day Plyometric
s
2 sets, 10
reps
Exercises
6, 7, 8, 9,
10, 11
1 min rest
between
sets
Rest day Speed
session
2 sets
4 x 60m
100%
Walk
back
recover
y
5 mins
between
sets
Technical
3 jumps
under
competitio
n rules and
record
landings
Rest
day
4 Plyometric
s
2 sets, 12
reps
Exercises
6, 7, 8, 9,
10, 11
1 min rest
between
sets
Rest day Plyometric
s
2 sets, 10
reps
Exercises
6, 7, 8, 9,
10, 11
1 min rest
between
sets
Rest day Speed
session
2 sets
5 x 60m
100%
Walk
back
recover
y
5 mins
between
sets
Technical
Short 3-
stride run-
up to
concentrat
e on height
of jump
Rest
day
5 Plyometric
s
3 sets, 10
Rest day Plyometric
s
Rest day Speed
session
Technical
Posture in
flight
Rest
day
Day
/
wee
k
Monday Tuesda
y
Wednesday Thursda
y
Friday Saturday Sunda
y
reps
Exercises
6, 7, 8, 9,
10, 11
1 min rest
between
sets
3 sets
Exercises
6, 7, 8, 9,
10, 11
1 min rest
between
sets
3 sets
4 x 60m
100%
Walk
back
recover
y
5 mins
between
sets
phase and
landing in
pit
6 Plyometric
s
2 sets, 10
reps
Exercises
12, 13, 14,
15, 16, 17
1 min rest
between
sets
Rest day Plyometric
s
2 sets
Exercises
12, 13, 14,
15, 16, 17
1 min rest
between
sets
Rest day Speed
session
3 sets
4 x 80m
100%
Walk
back
recover
y
5 mins
between
sets
Technical
Posture in
flight
phase and
landing in
pit
Rest
day
7 Plyometric
s
2 sets, 12
reps
Exercises
12, 13, 14,
Rest day Plyometric
s
2 sets, 12
reps
Exercises
12, 13, 14,
Rest day Speed
session
3 sets
4 x 80m
100%
Walk
Technical
Posture in
flight
phase and
landing in
pit.
Rest
day
Day
/
wee
k
Monday Tuesda
y
Wednesday Thursda
y
Friday Saturday Sunda
y
15, 16, 17
1 min rest
between
sets
15, 16, 17
1 min rest
between
sets
back
recover
y
4 mins
between
sets
8 Plyometric
s
3 sets, 12
reps
Exercises
12, 13, 14,
15, 16, 17
1 min
between
sets
Rest day Plyometric
s
3 sets, 12
reps
Exercises
12, 13, 14,
15, 16, 17
1 min rest
between
sets
Rest day Speed
session
3 sets
4 x 80m
100%
Walk
back
recover
y
4 mins
between
sets
Technical
3 jumps
under
competitio
n
standards
and record
distances
Rest
day
Long jumping plyometrics
1. High knees (30m)
2. Butt kicks (30m)
3. Rhythm skips (30m)
4. 2 footed bounds (30m)
5. Hopping bounds (30m)
Short jumping plyometrics (low intensity)
1. Low box jumps (20cm) (30m)
2. Squat jumps
3. Tuckjumps
4. 2 footed ladder jumps
5. Lateral jumps over cane
6. Take-off foot skipping
Short jumping plyometrics (high intensity)
1. High box jumps (40m)
2. Weighted squat jumps
3. Depth jumps (60m)
4. 2 footed ladder jumps up slope
5. Box to floor to box rebounds


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Physical Education

Training
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Monitoring and evaluating training

It is important that throughout your training you re-test at regular intervals to ensure that progress is
being made (approximately every 4 weeks). By re-testing you can find out if your programme needs
to be adjusted in order to maintain improvement. Without adjustments, you may improve to a
certain point and then plateau (stay the same) because your body is not being challenged.

Comparing your re-test results with your initial tests will identify what adjustments may need to be
made to your programme and what your new strengths and weaknesses may be.

It is important that throughout and at the end of your programme to repeat the same specific
Standard Tests to check for improvement against your previous results and to compare yourself
again with the National Norms. You should also analyse whether or not it has improved your overall
performance by re-completing the same methods you used to gather information within the activity.

Keeping a diary of your programme can also help monitor your programme and can give details of
how you felt the programme was progressing, where you adapted the programme or any problems
you may have had. The training diary method is a valuable method of monitoring performance which
enables performers to be actively involved in recording and monitoring their training activities. This
should be completed following each training session.

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