Training Recipe/Overtraining. Athlete 1 Male Weight - 220 Vertical Jump – 15 in Body Composition...

Training Recipe/Overtraining

Athlete 1

• Male

• Weight - 220

• Vertical Jump – 15 in

• Body Composition – 12%

• Bench Press - 400

• Hexagonal Agility – 18 sec.

Athlete 2

• Male

• Weight - 200




• Hexagonal Agility – 11 sec

Athlete 3

• Male

• Weight - 180





Athlete 4

• Male

• Weight - 250





Athlete 5

• Female

• Weight - 145





1.1. The Principle of IndividualityThe Principle of Individuality2.2. The Principle of SpecificityThe Principle of Specificity3.3. The Principle of Progressive OverloadThe Principle of Progressive Overload4.4. The Principle of Hard / EasyThe Principle of Hard / Easy5.5. The Principle of PeriodizationThe Principle of Periodization6.6. The Principle of DisuseThe Principle of Disuse

Basic Training PrinciplesBasic Training Principles


1. The Principle of Individuality1. The Principle of IndividualityDifferent people respond to the same training in different Different people respond to the same training in different ways. Heredity plays a major role in determining how ways. Heredity plays a major role in determining how quickly and to what degree the athlete adapts to a training quickly and to what degree the athlete adapts to a training program.program.

For these reasons any training program For these reasons any training program “must take into “must take into account the specific needs and abilities of the individuals account the specific needs and abilities of the individuals for whom it is designed.”for whom it is designed.”


2. The Principle of Specificity2. The Principle of SpecificityTo maximize the benefits, training must be specifically To maximize the benefits, training must be specifically matched to the type of activity the athlete use to be matched to the type of activity the athlete use to be engaged in. (engaged in. (endurance vs strength and power trainingendurance vs strength and power training).).By this principle the training program must stress the By this principle the training program must stress the physiological systems that are critical for optimal athlete’s physiological systems that are critical for optimal athlete’s performance, in order to achieve performance, in order to achieve specific adaptations for specific adaptations for specific sports.specific sports.

3. The Principle of Progressive Overload3. The Principle of Progressive OverloadOverload Overload andand Progressive Training Progressive Training are the foundation of are the foundation of all training programs. all training programs. A well-designed Training Program must involve working A well-designed Training Program must involve working the muscles, respiratory and cardiovascular systems the muscles, respiratory and cardiovascular systems harder than normal (harder than normal (overloadoverload); as the body adapts, ); as the body adapts, Training progresses to a higher work level (Training progresses to a higher work level (progressive progressive trainingtraining))


4. The Principle of Hard / Soft4. The Principle of Hard / SoftBill Bowerman (former U.S. Olympic track coach and Bill Bowerman (former U.S. Olympic track coach and founder of NIKE) developed a training strategy for his founder of NIKE) developed a training strategy for his distance running that became known as distance running that became known as ‘ The principle of ‘ The principle of hard / soft’.hard / soft’.

According to this principle, one or two days of hard According to this principle, one or two days of hard training should be followed by one day of soft training, training should be followed by one day of soft training, allowing the fully recover of body and mind and prevent allowing the fully recover of body and mind and prevent the athlete’s overtraining.the athlete’s overtraining.


5. The Principle of Periodization5. The Principle of PeriodizationPeriodization is the gradual cycling of Periodization is the gradual cycling of

specificityspecificity, , intensity intensity and and volume volume of training to of training to achieve achieve peak levelspeak levels of fitnessof fitness for competition. for competition.


6. The Principle of Disuse6. The Principle of Disuse“ “ Use it or loose it”Use it or loose it”

According to this principle, training benefits are lost if According to this principle, training benefits are lost if training is either discontinued or reduced too abruptly.training is either discontinued or reduced too abruptly.

To avoid this, all training programs must include a To avoid this, all training programs must include a maintenance programmaintenance program..


Intensity of trainingIntensity of trainingTraining intensity relates to both the force of Training intensity relates to both the force of

muscle action (muscle action (strength and power trainingstrength and power training) and ) and the stress placed on the cardiovascular system the stress placed on the cardiovascular system

((aerobic trainingaerobic training).).Training Intensity is typically relate to the Training Intensity is typically relate to the %% of of

the athlete’s the athlete’s VO2 max.VO2 max.

OVERTRAININGOVERTRAININGMore is not always betterMore is not always better

OvertrainingOvertrainingThe only way to continue to improve exercise The only way to continue to improve exercise performance with training is to progressively performance with training is to progressively

increase the training stress. increase the training stress. However, when this concept is carried too far, pushing However, when this concept is carried too far, pushing the body beyond its ability to adapt, the training may the body beyond its ability to adapt, the training may

became excessive.became excessive.

An excessive training produces no additional An excessive training produces no additional improvement in conditioning or performance and improvement in conditioning or performance and

can lead to a chronic state of fatigue that is can lead to a chronic state of fatigue that is associated with muscle glycogen depletion.associated with muscle glycogen depletion.

This condition is termed This condition is termed OvertrainingOvertraining..

OvertrainingOvertraining

Overtraining is an imbalance between exercise and Overtraining is an imbalance between exercise and recovery in which the athlete’s training program recovery in which the athlete’s training program execeeds the body’s physiologic and psycological execeeds the body’s physiologic and psycological limits and causes fatigue and reduced functional limits and causes fatigue and reduced functional capacity.This problem results from a short-tocapacity.This problem results from a short-tomedium-term increase in training volume and/or medium-term increase in training volume and/or Intensity over the athlete’s previously substantial Intensity over the athlete’s previously substantial baseline. baseline.

OvertrainingOvertraining

Developement of OvertrainingDevelopement of OvertrainingPhysical factorsPhysical factors

Too intenseToo intenseTraining loadTraining load

Too highToo highTraining volumeTraining volume

Excessive trainingExcessive training

Overcoming the body’s ability of recovering and Overcoming the body’s ability of recovering and adaptingadapting

Catabolism > AnabolismCatabolism > AnabolismOvertrainingOvertraining syndromesyndrome

OvertrainingOvertraining is characterized by a is characterized by a sudden decline in sudden decline in athlete’s performanceathlete’s performance that cannot be remedied by a few that cannot be remedied by a few

days of rest and dietary manipulation.days of rest and dietary manipulation.

It must be distinguished from It must be distinguished from FatigueFatigue that often follows one that often follows one or more exhaustive training session that is usually corrected or more exhaustive training session that is usually corrected

by a few days of rest and a carbohydrate-rich diet.by a few days of rest and a carbohydrate-rich diet.

Overtraining SyndromeOvertraining Syndrome

Subjective sense of loss in muscular Subjective sense of loss in muscular strength, coordination and maximal working strength, coordination and maximal working capacitycapacity

Decrease appetite and body weight lossDecrease appetite and body weight loss Muscle tenderness Muscle tenderness

Principal symptomsPrincipal symptoms


Head colds, allergic reaction or bothHead colds, allergic reaction or both Occasional nauseaOccasional nausea Sleep disturbancesSleep disturbances Elevated resting heart rateElevated resting heart rate Elevated blood pressureElevated blood pressure

Other symptomsOther symptoms


The symptoms of overtraining are highly individualized and subjective, so they cannot be

universally applied.

The presence of one or more of these symptomsThe presence of one or more of these symptomsis sufficent to alert the coach or trainer that an is sufficent to alert the coach or trainer that an

athlete might be overtrained athlete might be overtrained


Changes associated with Changes associated with overtraining syndromeovertraining syndrome

Abnormal responses of Abnormal responses of Autonomic Nervous SystemAutonomic Nervous System

•• increased resting heart rateincreased resting heart rate • • increased blood pressureincreased blood pressure •• loss of appetite loss of appetite • • decreased body massdecreased body mass • • sleep disturbancessleep disturbances • • emotional instabilityemotional instability • • elevated basal metabolic rateelevated basal metabolic rate

Elevated blood levelsElevated blood levelsof epinephrine andof epinephrine and

norepinephrine norepinephrine

Hormonal response to Overtraining

TestosteroneTestosterone ThyroxineThyroxine CortisolCortisol

Testosterone/CortisolTestosterone/Cortisol

Protein catabolismProtein catabolism (( blood urea ) blood urea )

Loss in lean body massLoss in lean body mass

Overtraining and Immunity Overtraining and Immunity One of the most serious One of the most serious

consequences of overtraining is the consequences of overtraining is the depression of the immune responsedepression of the immune response

that places the athlete at an increased that places the athlete at an increased risk for infection and increase the risk risk for infection and increase the risk

of even greater complications.of even greater complications.

Treatment of Treatment of overtraining syndromeovertraining syndrome

Recovery from overtraining

syndrome is only possible with a

marked reduction in training

intensity or complete rest.

Prevention of Prevention of overtraining syndromeovertraining syndrome

The best way to minimize the risk The best way to minimize the risk

of overtraining is to follow cycling of overtraining is to follow cycling

training procedures, alternating training procedures, alternating

easy, moderate and hard periods easy, moderate and hard periods

of trainingof training

Training Recipe/Overtraining. Athlete 1 Male Weight - 220 Vertical Jump – 15 in Body Composition...

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