• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

The Principles of Training

Extracts from this document...

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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. pe pep on swimming

    Also on some of the scores I have past the 100% mark such as the speed, and on the co-ordination, endurance and power I have reached the target of 100%. Looking at the graph above I am very pleased with my results.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    I will immediately follow this by 350m on the rowing machine at a steady pace and 1 minute of continuous skipping. To complete this warm up as before I will use light weights on my arms and legs again in order to relate to the neuromuscular mechanism, followed by lightly stretching the main motor muscles used for my exercises.

  1. Action Plan - I am going to create a plan in order to improve ...

    It will improve muscular endurance in the legs which is needed in netball to maintain performance throughout the game, (i.e. cardiovascular fitness) For example, when running, marking your opponent, jumping, dodging etc. Bicep curls - To improve strength endurance in the upper arm so that the ball can be released many times without the accuracy of your passing decreasing.

  2. analysing performance for physical eductation

    Pressure can also affect performance because if you're under pressure you may give the best performance in your life, an example of this could be the way Australia won the cricket world cup because they were the champions and they were under pressure because people have said that this is the greatest team ever.

  1. Badminton is the sport I have chosen to train for and use my personal ...

    For example without good muscular strength a person cannot be powerful. Muscular endurance and cardio-vascular fitness are the two that need improving foremost as I already quite a good player and therefore come up against many players which are equally matched to myself, therefore the duration of games is usually quite long and endurance is important.

  2. Personal exercise plan

    -Then will rotate my hips in all directions working out my latissimus dorsi and gluteus muscles. -Subsequently, I will be stretching my leg muscles. First, I place the right leg in front of the left leg, then stretch it, until I feel the gastronomies and hamstring muscles stretch.

  1. Training Program

    Keep your hips facing the wall and the rear leg and spine in a straight line repeat with the other leg. Hip and Thigh Stretch - Stand tall with you feet approximately two shoulder widths apart. Turn the feet and face to the right and bend the right leg so

  2. I am producing a training programme to improve my endurance and skill levels for ...

    Dynamic (movement) stretches should therefore also be incorporated, to prepare the muscles for the impending exercise. These are sports specific ranges of movements under direct muscular control, and include such activities as butt-kicks and High knee drills, and also movements that relate to the specific activities that will be undertaken in the following session.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work