Principles of TrainingPrinciples of TrainingWe improve our fitness through training. We should try to train in 8 week blocks We improve our fitness through training. We should try to train in 8 week blocks checking for improvements after 4 weeks. The ground rules that make sure ourchecking for improvements after 4 weeks. The ground rules that make sure ourtraining is going to develop our fitness properly are calledtraining is going to develop our fitness properly are called

S.P.O.R.TS.P.O.R.TSpecificity- Making your training specific to the demands of the activity/ muscle groups

you are using/ energy systems you want to train/ the role you play.

ProgressiveOverload- Making your training more demanding in order to ensure a continued training

effect. We do this by increasing one of the following

F.I.T= Frequency Intensity Duration

Frequency train three times a week with the other days for rest and recoveryIntensity how hard we trainTime/Duration working for the length of time required for a training effect.

Reversibility If your training slows down or stops, your level of fitness will slowlyreturn to its original level- ‘ Use it or lose it!’

Tedium Keep your training motivating and enjoyable by setting targets and goals

StrengthStrengthWhat is Strength?What is Strength?

‘‘The maximum force a muscle or a group of muscles can exert in a single The maximum force a muscle or a group of muscles can exert in a single movement.’movement.’

Why would we want improved strength? What are the advantages?Why would we want improved strength? What are the advantages?

Improved strength means you should have the ability to complete actionsImproved strength means you should have the ability to complete actionswhich link physical and which link physical and skill related aspectsskill related aspects of fitness. of fitness.

Activity Physical Fitness- strength Skill Related Fitness

Hockey

Rugby

Basketball When defending, defenders require upper and lower body strength so they can adopt a strong body positionBeing able to complete a long pass

in hockey requires upper and lower body strengthBeing able to complete a successful tackle in rugby requires upper and lower body strength

The defender needs good strength and dynamic balanceThe hockey player needs good strength and co-ordinationThe rugby player requires good explosive strength and co-ordination

Testing our StrengthTesting our StrengthBefore we work to improve our strength we need to test and find our initialBefore we work to improve our strength we need to test and find our initiallevel.level.

How can we test our strength?How can we test our strength?It depends on which muscle groups you want to test.It depends on which muscle groups you want to test.

Hand grip dynometerHand grip dynometerMaximum lift on a particular weight exerciseMaximum lift on a particular weight exercise

e.g to measure strength in upper body- max lift on bench presse.g to measure strength in upper body- max lift on bench pressto measure strength in lower body- max lift in squat.to measure strength in lower body- max lift in squat.

Remember, we would test our strength atRemember, we would test our strength atbeginningbeginning after 4 weeks after 4 weeks end of 8 week programmeend of 8 week programme

Why?Why?To see if we have improved and help us decide when we should To see if we have improved and help us decide when we should progressivelyprogressivelyoverloadoverload..

Training to Improve StrengthTraining to Improve StrengthThe most effective way to improve strength is through doingThe most effective way to improve strength is through doing

Weight TrainingWeight Training

We must make sure that our training is We must make sure that our training is specific specific by working the muscle by working the musclegroups that are used in the activity.groups that are used in the activity.

In weight training we complete a no. of repetitions and sets.In weight training we complete a no. of repetitions and sets.

The The intensityintensity that we work at is relatively high- 80% of our maximum. that we work at is relatively high- 80% of our maximum.

Example If my max lift in bench press is 20 kgs, I would work at 80% of 20kgs= 16kgs.Example If my max lift in bench press is 20 kgs, I would work at 80% of 20kgs= 16kgs.My programme would be 6 repetitions x 3 sets at 16kg.My programme would be 6 repetitions x 3 sets at 16kg.

How would I How would I progressively overload?progressively overload?

Increase the number of repetitions from 6 to 8Increase the number of repetitions from 6 to 8Increase the number of sets from 3 to 4Increase the number of sets from 3 to 4Retest and find my new 1 rep max and change the weight accordingly.Retest and find my new 1 rep max and change the weight accordingly.