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The Principles of Training

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Introduction

The Principles of Training Specificity The principles of a training program are the basic rules and ideas that must be followed in order for a training program to be of any help. Should these be ignored or not adhered to, the training done by the athlete would become obsolete and worthless. When designing an effective training program a coach and his/her athlete have many things to bear in mind. The law of specificity states that the training undertaken by a person must be relevant to his or her sport. For example, it would be pointless for a top cyclist to do most of their training in a swimming pool. Whilst cross training may have its advantages in the "base" stages of a training regime, for the most part, training on land doing activities like spinning sessions is far more relevant and would also determine a more positive end result. The idea of specificity does not just affect the muscles or actions undertaken, it also involves energy systems. The energy systems that are used in a training regime should replicate the energy systems used in competitions of that sport. It is always a good idea to perform aerobic and endurance training in one session, and to perform anaerobically stressing tasks in another session. This way a training regime would have far more effect than if the specificity rules were to be ignored. Progressive overload During my time spent training towards large events or competitions, I have often experienced what a progressive overload feels like. When you wake up in the morning, your heart rate is usually higher than normal. Your muscles feel tired and there is a constant feeling that you really need to have a sleep. It is also common to feel slightly "on edge" or unsociable, this is all part of being tired. So it sounds like experiencing overload has very little advantages. ...read more.

Middle

This will allow me to benefit more from my sessions, as my muscles will be prepared. How does my P.E.P fit in with my other training? As I have already stated, I am currently performing at National level in mountain biking and will soon be participating in National Road Races too. It should be no surprise then to hear that I train around 10 hours + a week. At the start of this project, I worried if I would be able to incorporate it into my current training programs. After all, I didn't want my cycling to suffer in the slightest. However, after much thought and discussions with my coach, we came to the conclusion that I will be using totally different systems to when I train on the bike, and so the threat of disrupting my cycling is not really there. My weight lifting will not be taxing on my cardiovascular system in the slightest, or at least, nowhere near as much as cycling is. Fortunately, these weight lifting sessions will be done in school time during my games lessons, so my already-busy life out of school is not about to get any busier. To give an idea of the type of training I do, I have attached a copy of one of my recent training programs. I usually fill it in day by day for a fortnight, and at the end of that fortnight, I send it to my coach via e-mail. However, training has been getting hard lately, and so I find myself sending it off weekly so my coach and I can be constantly up to speed with how I am feeling, what rides I have managed to do and thus how to structure forthcoming sessions. Also attached is a copy of a "Race Feedback" form, whereby I analyse my performance in races that I have done. My Sessions N.B. ...read more.

Conclusion

Session I was feeling incredibly motivated and determined today, and as a result I had a really good workout. I'm not sure whether it was because of the state of mind I was in, but it felt slightly easier than it has done on the past two occasions. This is not to say it was easy, I was really working up a sweat and my body was really tired by the end, but I do think that I was feeling stronger today, which is what I set out to achieve from the start. Today was a good day in the gym, and despite some sore arms, chest and back I am feeling much stronger than I did at the very start of my first session. My retests and evaluation Upon taking my strength retest (this is the grip strength test) I was somewhat satisfied with the result. Previously I had scored 50, which was described as average. However after all of my working out in the gym, I managed to score 58 on my first test and 61 on my second. Clearly there is an improvement in my strength here, and whilst my arms are not actually that much greater in size, they certainly seem to be stronger! I am very pleased with the way my P.E.P. has gone. It has been something I am interested in and keen to do right from the start, and my final result is a good reflection of the time and effort that has gone into this. I have learnt a lot about the way muscle building works, and although I chose to mostly work on my own, the assistance and guidance I received from the gym instructors was gratefully received and helped my progress on the machines. I will not be stopping my trips to the gym however. I aim to carry on improving my upper body strength and I have also made many new friends at the gym who I hope to keep in touch with. Clearly I have gained far more from this experience than just an improvement in my strength. ...read more.

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