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TRAINING
DEFINITION: It is a process in which we
apply a series of stimuli to get the
optimal development of the individuals
physical and mental qualities and to
achieve maximum sport performance.
TRAINING FACTORS :
LOAD: Volume x intensity
TRAINING FACTORS
Load: the degree of stimulation that is caused in the
body. It is defined as the intensity X the volume.
Volume: It is the quantitative component of the
training and is expressed in time, distance, weight
and number of reps and series.
Intensity: The qualitative component of the training.
It is defined as the amount of strength, speed, load,
time, heart rate, etc., in relation to our maximum
level.
TRAINING FACTORS
Intensity:
INTENSITY
Maximum
+ de 185 b.p.m.
High
Medium
Low
Training principles
1.
2.
3.
4.
5.
6.
7.
8.
9.
ADAPTATION
OVERLOAD
PROGRESSION
CONTINUITY
ALTERNATION
INDIVIDUALIZATION
MULTILATERALISM
SPECIFICITY
TRANSFER
1.- Adaptation
The human body is able to resist physical exercise
and become accustomed to its practice.
Jose Dorado
Colegio Alhucema
2.- Overload
The only way to produce fitness and health
benefits is to make your body do more than
it normally does.
3.- Progression
After your body adapts to an increased
exercise intensity, your exercise becomes too
easy. You will need to increase the intensity
again (do more work!).
The amount and intensity of your exercise
should be increased gradually.
4.-Continuity
You have to practice exercise frequently to
take advantage of the positive effects of the
training.
Resting for too many days after the last
training means losing the positive effects of
the training that we had acquired.
5.-Alternation
In the planning of training, workloads should happen
alternately.
We must combine the training of the different physical
qualities, respecting their recovery periods .
Rest is essential for the body to recover from fatigue
Training principles
6.- Individualization. Each athlete needs a different
training according to his/her own characteristics (age,
health, level of training, sex, etc).
Training principles
8.- Specificity. We should develop basic physical
qualities, and also work the specific qualities of the
particular sport in real situations.
Continuous running changing rhythm: between 140 and 180 beats per
minute
Swedish: different kinds of ground.
Polish: more or less speed
It works both aerobic and anaerobic endurance.
TIME:
3 days per week, for 1 month.
TRAINING DAYS:
Monday, Wednesday and Friday (every other day)
TRAINING METHODS:
Continuous methods: continuous running, fartlek and
total training.
PLANNING EXAMPLE
DAYS
MON
1st
week.
Warm up
Total training
2 x(8 x 30/15)/
130
150 b.p.m
Stretches
2nd
week.
3rd
week.
4th
week.
WED
Warm up
Continuous
running
25 150 b.p.m
Stretches
FR
Warm up
Fartlek
5cs 5x(1cf
2cs) 5cs
Cs a 130 b.p.m
Cf a 180 b.p.m
Stretches
SA SU
SESSION DEVELOPMENT
WARM UP: valid for all sessions. All exercises must appear.
MAIN PART: you must specify:
Training method
Exercises must be drawn and clarified by text explanations .
Volume and or duration, number of repetitions (remember that