• 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...


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.


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.


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. Personal exercise program

    rest on muscle group * Exercise selected must suit your needs * Exercise or skills can be included * Works both aerobic and anaerobic energy systems Interval training: * Involves intense workload followed by rest * Oxygen debt is reduced through the introduction of rest periods there fore delays fatigue

  2. pe pep on swimming

    This means the five week programme I took out has made an affect. As you may notice on the speed and agility the scores have gone down. This is actually an improvement because it means I have completed the task in a faster time.

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

    and supporting my body); bend my knees so that they are 90 degrees to my body with my feet firmly on the floor. I bend my elbows and then straighten them again. 1 rep is each time my elbows straighten.

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

    During my Tae Kwon Do sessions I am definitely noticing differences in my muscular endurance and therefore my sparring has also greatly improved when combining this workout with the gym routines. Alterations For Next Session To avoid myself not maintaining full concentration on exercises I am extending my recovery time between stations by 5 seconds to 25 seconds.

  1. Training Program

    5. The contact time between your feet and the ground should be kept to a minimum. Bounds 1. Jog into the start of the exercise. 2. Push off with your right foot and bring the left leg forward, with the knee bent and the thigh parallel to the ground.

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

    As the levels increase the beeps get closer together. This test will determine how good my muscular endurance is and whether I can run at increasing speeds with increasing tiredness. As one of my main aims is to improve my muscular endurance this test is vital to highlight any improvement made by implementing my personal exercise plan.

  1. For the beginning of my action plan it will contain a less intense workout, ...

    Aim to spend between 15-20 mins on the route, alternating between jogging and running 75 per cent of your top speed. Through the route pick out markers such as trees pillars, you can jog between one and then sprint to the other.

  2. analysing performance for physical eductation

    Due to Nazim having a skeleton figure I would advise him to hit the gym and to start training his shoulder muscles and his abdominal and his legs muscles I would advise him to do this because Nazim has a skeleton figure and by doing weight training you will

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