Basic Concepts of Training Theory

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Basic Concepts of Training Theory

• Chapter 1

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Training

• Involves strength and speed and all aspects
• Comprehensive
• Adaptation - adjustment of an organism to its
  environment
• Adaptation is ever changing
• Immediate vs. delayed effects
• Training should induce specific adaptations to
  improve sports performance (SAID principle)

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Adaptation Process

• Four features
• Overload
• Accommodation
• Specificity
• Individualization
• These are of primary importance for sport training

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1. Overload (pg 4)

• Must be above the habitual level
• Increase intensity or volume (effort)
• Add new drills (variability)
• Load must be manipulated carefully
• PRE-Progressive resistance exercise

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Figure 1.1
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2. Accommodation

• Same exercises over long time
• Performance gains decrease
• Prolonged stimulus
• Principle of diminishing returns (response)
• Training long periods may show accommodation
  (gain decreases)
• Sport specificity (variable vs. stable?)

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Figure 1.2
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3. Specificity

• Transfer of training results
• From exercise to sport
• From exercise to exercise
• Carryover effect
• Training age?

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Figure 1.3
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The gravitational force between two objects is
proportional to the product of their masses and
inversely proportional to the square of the
distance between them. (Universal Gravitation)
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4. Individualization

• Everyone is different
• Responders and non-responders
• Each program must be individualized
• Dont use others programs
• Pros are pros and were not!

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Generalized Theories of Training

• Overall programs and not specific
• Serve as a model for training
• Used for planning programs
• They are simple and practical

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One-factor Theory (Supercompensation)

• Uses a depletion model
• Accounts for athletic preparedness (how much)
• Muscle glycogen depletion?
• In Restoration the level returns to normal
• Supercompensation is the increase over normal
• Rest is the forgotten variable (FIVR)

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Figure 1.4
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Hans Selye, MD, PhD 1907-1982
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Rest Intervals

• Optimal rest!
• Subsequent workouts coincide with
  supercompensation
• Timing is important
• The timing of the event may be more important
  than the event itself

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Figure 1.5

• (a) Too little
• (b) Just right
• (c) Too much

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Overloading Microcycle

• Several short rest periods followed by long rest
• Supercompensation is enhanced
• Nutrition must also be included
• Carbohydrate loading for supercompensation
• Glycogen stores are enhanced but ATP appears
  unaffected

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Figure 1.6
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Two-Factor Theory (fitness-fatigue theory)

• Preparedness is both slow and fast changing
• Physical Fitness is slow changing
• Performance is fast changing
• Fatigue
• Overstress
• Sickness
• Therefore, following a workout
• Fitness is enhanced
• Performance is diminished (fatigue)

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Preparedness

• Following a workout
• Preparedness improves due to fitness gain
• Preparedness decreases due to fatigue
• Summation of and equals outcome
• Fitness is moderate but long lasting
• Fatigue is greater but short lasting

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Figure 1.7
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Training Models

• An organized process rather than chaos
• Peaking is reaching your max
• Tapering is rest
• Reduce the number of sessions or the load
  (effort)
• One-factor uses regular intervals
• Rest intervals are set
• Two-factor uses rest to determine next workout
• Next workout should come after negative effects
  leave

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Training Effects

• Acute during exercise
• Immediate right after exercise
• Cumulative after continued exercise
• Delayed (chronic) after a given time frame
• Partial single exercise training
• Residual retention after adaptation

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Summary

• Induce specific adaptations
• Increase athletic performance
• Strength must improve
• Training load must be above normal (effort)
• Adaptation
• Overload
• Specific
• Vary over time
• Individualized

• Simple training models
• Supercompensation
• One-factor
• Restoration and increase
• Two-factor
• Fitness and preparedness
• Training effects
• Acute to residual

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Next Class

• Lab tonight on torque power/velocity curve
• Single leg velocity spectrum (60, 180, 300, 400,
  500)
• Homework graphs and explanation
• Homework on AV Hill article
• Concentrate on pgs 177-178.
• Next week Chapter 2 and lab