Basic Training Concepts

08 February 2020

17:11

Principles of training

  • Progressive overload: progressively increase workout load (duration / intensity / frequency). Progressively = <10%
  • Specificity: 2 physiological categories, both need to be trained
    • Central / core: heart, lungs and blood circulation. Can be trained in any sport. Usually trained early in the season.
    • Peripheral / muscular: specific to each sport. Must be trained in each sport specifically. Strength exercises must mimic the way muscles are used in each sport.
  • Reversibility: Has to do with losing fitness. One missed workout = 2-3 workouts to regain what was lost -> consistent training. It is sometimes good to lose fitness (reduce fatigue)
  • Individuality: You are unique, so your training must also be unique.

Frequency, duration, intensity

Frequency: How often do you train in a week ?

Duration: Duration of the workout in time (not in distance)

Intensity:

  • More difficult to measure. Measure with heart rate, power or pace
  • Relates to duration. As one increases, the other decreases

Volume and Load

Volume: Frequency x Duration. E.g. 10 workouts of 1h corresponds to a volume of 10h

Load: Volume x Intensity.

Dose and Density

Dose: How hard a workout is. High dose means hard workout. It could be either a very long workout or a high intensity workout.

Density: How closely high dose workouts are spaced. High density means high dose workouts are close (back to back or 1 day apart).

Fitness, fatigue, form

Fitness: Readiness for the race. Measure:

  • Hitting your goal for the race. However it comes too late.
  • Subjective feeling of how your workouts are going gives you and idea of fitness
  • Go to a clinic for testing
  • Using a workout score based on duration and intensity.

Fatigue: Increases with load. Trends in the same direction as fitness, but while fitness changes slowly, fatigue changes rapidly. This will be useful to reduce fatigue without losing too much fitness before a race.

Form: Means race-ready. If fatigue is high, you are not on form. Before a race you need to reduce your fatigue with a taper. Fitness will also decrease, but less rapidly, so you will feel like you gained fitness on race day.

 

 

 

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