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Within athletics, and many other sports, distinct seasons can be identified and different types of training can be written into a programme with respect to the training phase at which the athlete is in. This is done by examining the needs of the athletes event and then by examining how the particular athlete compares to the needs of his or her event.
When examining a specific event, you need to look at how the following contribute to its performance
•the muscles involved;
Custom Essays on principles of training
•the energy system(s) involved;
•the speed of movements; and
•the specific needs of the event.
Determining which muscles are involved in an event will help to prioritise what needs to be developed during a training program. In general, track events involve the muscles of the lower body, with the abdominal/lower back muscles being important for posture, and the muscles of the upper body adding to the speed of movement.
Track events also involve exerting force against the ground. This means that track event training programs should focus on lower body/core training. They should also consist of training which applies force to the muscles in a way that forces them to exert force against the ground (i.e., squats, snatches, lunges etc.).
Understanding the energy system involved in 00m sprinting will help determine what kind of volume, intensity, and rest/recovery are necessary in the athletes training. By developing the correct energy system, the athlete will be training in a way that is designed to enhance their performance. Focusing on the correct energy system will allow the athlete to focus on what is important during training.
The energy system involved in 00m sprinting is ATP-PC system and Lactic Acid system. These are both anaerobic systems, which means oxygen is absent in the production of energy.
Speed is derived from genetics, psychology, physical condition (strength, endurance) and speed training. In order to become faster the athlete needs to work on three elements maximum effort runs, resistance running, increased capacity running. These are different means to build speed and need to be done at maximum effort. Sprint work done at maximum effort is needed to increase speed. The distances run, should be similar in length to the distance experienced in the 00 metres. A long enough rest is needed between sets so that each exercise is done at full speed. The athlete's body and mind needs to get used to running at these speeds, so the exercises should be done at maximum effort.
Resistance running is also very helpful in building strength for speed. Some exercises include running up hill, dragging an object (tire, weights), using parachutes, two person rubber band runs and others.
Another important exercise is increased capacity running, which is running beyond normal speeds. The athlete can do this by running down slight declines or with strong winds. This gives the muscles and the mind the memory of faster speeds. It allows the muscles to work faster than normally possible and the mind (psychologically) to experience the increased speed.
The specific needs for sprinting are;
Technique without correct technique performance will be impaired.
Speed is the maximum rate at which the athlete is able to move his/her body over a specific distance.
(Davis, Bull, Roscoe, 14)
Strength is the amount of force which a muscle or muscle group can generate against resistance.
(R.Hazeldine, 1)
Power is a combination of strength and speed.(Davis, Bull, Roscoe, 14)
Flexibility is the range of movement at a joint or at joint complexes.
(R.Hazeldine, 1)
High % Fast Twitch Fibres quick-sprint type which contract rapidly but fatigue
easily.
(R.Hazeldine, 1)
Coordination - is the ability to perform smooth and accurate motor tasks often involving the use of the senses and series of correlated muscular contractions affecting the range of joints and therefore relative limb and body positions.
(Davis, Bull,Roscoe, 14)
Skill the learned ability to bring about pre-determined results with maximum certainty, often with the minimum outlay of time and energy or both.
Are all positive factors
Body Composition refers to the proportions of lean body mass and body fat. High body fat will deter performance.
Fatigue diminished work capacity, a state of tiredness, discomfort and decreased efficiency resulting from prolonged or excessive exertion.
(R.Hazeldine, 1)
Poor general fitness
Are all negative factors
When setting a training programme for an athlete it is important to have an understanding of each of the training principles;
"LAW OF SPECIFITY"
Training programmes should be devised to meet the specific needs of the event in which the athlete is participating in.
"LAW OF VARIATION"
Any training needs to be long term to achieve any worthwhile physiological adaptations. Variety is a key element to prevent boredom and to maintain motivation and stimulate interest from the athlete.
LAW OF OVERLOAD
If an increased workload (overload) is applied to the body, the body will adapt. This loading/adapting cycle usually takes about four weeks. This cycle is the basic microcycle.
PROGRESSIVE OVERLOAD
This is the key to a successful training program. Overload, adapt, overload, adapt as a continuing process. Each microcycle should have an increase in load volume or intensity.
LAW OF REVERSIBILITY
If the training load is reduced or removed, the body will adapt to a lower level of fitness in line with the then current training load.
"F.I.T.T"
Frequency refers to the number of training session the athlete is participating in per week, month or year.
Intensity refers to level at which the athlete is being overloaded.
Time This is the time spent in one single session of training to provide sufficient overload to a particular system.
Type - The activity which the athlete is participating in.
"PERIODIZATION"
Divides training into microcycles, mesocycles and macrocycles. The process incorporates a progression of training from general to specific while incorporating the principles of specificity, individuality, reversibility and progressive overload. The microcycle is about one week in duration. Several microcycles link to create a mesocycle and in turn several mesocycles link to create the macrocycle. The microcycles and mesocycles are defined by goals set by the athlete. In a macrocycle an athlete can peak to 4 times. These peaks are often for races and while an athlete may enter other races those races are approached as part of the training. For an athlete, there are normally four distinct and ordered mesocycles of training
Conditioning
When elements of fitness such as strength and endurance are trained.
Preparation
When specific preparation for the event is carried out. This involves elements such as skill, speed and psychological preparation.
Competition
Within which the competition or series of competitions takes place. The athlete must peak and retain form during this mesocycle.
Recovery
From the previous effort or competitive season.
As with the macro and mesocycles, the microcycles can be of any length although they are most commonly a full week each.
The image below shows how microcycles, mesocycles and macrocyles come together in training
(Fiona Hayes 15)
THE TRAINING PROGRAMME
When setting the training program for the specific area of improvement (mesocycle) it is important to set an overall goal for the macroclycle and mesocycle goal so that the athlete can have something to motivate them in training performance.
For the athlete who I am going to look at the goal for the macrocycle is to improve PB by 1 sec, the goal for the mesocycle which I intend to look at is to achieve greater speed. To increase the athletes speed. I will need to cover;
Speed training
Strength training
Flexibility training
Power training
This is an example of a macrocycle for an athlete whose major competition is sometime in July/August.
OctNovDecJanFebMarAprMayJunJulAugSep
Mesocycle
1
Mesocycle
Mesocylce
Mesocylce
4
Mesocycle 1- Conditioning
Mesocycle - Preparation
Mesocycle - Competition
Mesocycle 4 - Recovery
The mesocycle that I will be looking at is mesocycle training during February and March. It will consist of 6 microcycles.
The training methods used within this mesocycle will be;
Strength Training using;
Resistance Training working at % of 10rep max. Rep max is the maximal load at a set number of repetitions in one set before fatigue. Training this way is designed to increase strength , power and muscular endurance.
Plyometric Training are training drill which are designed to develop explosive power. Exercises that begin with rapid stretching (eccentric contraction) followed by shortening of the same muscle (concentric contraction)
Circuit Training - improves muscular endurance, general fitness, muscular strength and speed. This type of training involves performing a number of different exercises in succession, eg pressups, abdominal curls, shuttle runs. Each exercise is performed for a set amount of time, or a set number of repetitions.
Endurance Training using -;
Circuit Training improves muscular endurance, general fitness, muscular strength and speed.
Sprint Training Speed of running depends on two factors; stride length and stride frequency. If stride frequency cannot be improved then stride length is adjusted through training to give the athlete more speed. To improve this area training needs to consist of short workouts at high intensity with long rest periods.
Week 1
Day DevelopSessionEffort Recovery
RepSet
MondayREST
TuesdaySpeedreps x set (50m)70% of 00m pb mins5 mins
WednesdayStrength
Resistance Training 60%10 reps
sets mins
ThursdaySpeed x (80, 10, 160)/circuits 70% of 00m pb mins 5 mins
FridaySpeed
Power/strength reps x sets (80m)
plyometrics 0% of 00m pb mins 5 mins
Saturday REST
SundaySpeed/strength
Circuits0 secs at each station ( circuits)1min5mins
Week
Day DevelopSessionEffort Recovery
RepSet
MondayStrength
Resistance Training 70%
10 reps
sets mins
TuesdaySpeed/strength reps x sets (00m)/
circuits80% of 00m pb
0secs at each station (circuits)mins 5 mins
WednesdayREST
ThursdaySpeedreps x 6sets (80m) 80% of 00m pb45secs5 mins
FridaySpeed
Power/strength trainingreps x sets (10m)
Plyometrics 0% of 00m pb
10reps 1 set of each exercise mins 5 mins
mins
Saturday REST
SundayResistance/speed
Circuits0 secs at each station (5 circuits)1minmin
Week
Day DevelopSessionEffort Recovery
RepSet
MondayStrength Resistance Training 80%
10 reps
sets mins
TuesdaySpeedreps x sets (80m)(100%, 80%, 100%) of 00m pb mins5 mins
WednesdayStrengthResistance Training 80% mins
ThursdayREST
FridayPower/strength Plyometrics10reps 1 set of each exercise5 mins
Saturday REST
SundaySpeedreps x sets (80m)80%
mins 5 mins
Week 4
Day DevelopSessionEffort Recovery
RepSet
MondayStrength
Resistance training 0%
10 reps
sets mins
WednesdayPower/strength
Plyometrics 1reps 1 set of each exercise mins
ThursdayREST
FridayStrength
Resistance training 0%
10 reps
sets10
0sec
5mins
Saturday REST
SundaySpeed
x (80, 10, 160)100% mins 5 mins
Week 5
Day DevelopSessionEffort Recovery
RepSet
MondayREST
TuesdaySpeedreps x set (50m)80% of 00m pb mins5 mins
WednesdayStrength
Resistance Training 0%
10 reps
sets mins
ThursdaySpeed x (80, 10, 160)/
circuits 0% of 00m pb
0 secs at each stationmins 5 mins
FridaySpeed
Power/strength reps x sets (80m)
plyometrics 0% of 00m pb
1reps 1 set of each exercisemins 5 mins
mins
Saturday REST
SundaySpeed/strength
Circuits45secs at each station (5 circuits)1min4mins
Week 6
Day DevelopSessionEffort Recovery
RepSet
MondayStrength
Resistance Training 80%
10 reps
setsmins
TuesdaySpeed reps x sets (00m)/
circuits80% of 00m pb
0 secs at each station ( circuits)mins
1min5 mins
mins
WednesdayREST
ThursdaySpeedreps x 6sets (80m) 80% of 00m pbmins5 mins
FridaySpeed
Power/strength trainingreps x sets (10m)
Plyometrics 0% of 00m pb
1reps set of each exercisemins 5 mins
5 mins
Saturday REST
SundayResistance/speed
Circuits0 secs at each station (5 circuits45secsmin
Understanding the programme;
Effort;
Resistance training at % rep max
Speed training is at % of PB time
Recovery;
Repetition recovery if stated the athlete needs to take a rest in order to complete the following rep at a high performance standard.
Set recovery after every complete set the athlete needs to take a rest to gain full recovery to start again.
THE EXERCISES
Resistance Training for strength and power;
Upper body;
Bench Press Dumbbell bicep curl
Dumbbell tricep extensionSeated row
`
Lateral raise Dumbbell pectoral flys (supine)
Abdominal crunchesBack extension
Lower Body;
Deadlift (barbell)Calf raises
SquatsLeg curl
Leg extensionAbductors
Adductors Lunges
Plyometric exercises used for increasing power;
Jump to box
Front tuck jump
Depth jump
Chinnies
Bounding
Circuit training used to increase strength and speed;
Station 1.Station
CardiovascularCardiovascular
0m sprintsSkipping
Station
Resistance
Lunges with
Medicine ball
Station 10Station 4
ResistanceResistance
DeadliftDumbbell arm
curl
Station8 Station 6
Resistance Resistance
DumbbellSquats with
Lateral Raise Medicine ball
Station Station 7Station 5
CardiovascularCardiovascularCardiovascular
Bench step upsBench straddle jumpsSpotty dogs
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