Optimising Training Effectiveness

Principles of Training

🎯 Specificity:

• Tailor training to the specific sport or fitness goals.

• Example: A sprinter focuses on speed drills. 🏋🏽 Progression:

• Gradually increase intensity, duration, or frequency.

• Example: Adding weight or increasing running distance incrementally. 📈 Overload:

• Challenge the body by working harder than usual.

• Example: Increasing resistance or intensity beyond current levels. 🤞🏻 Reversibility:

• Fitness improvements can be lost if training stops.

• Example: Maintain regular training to prevent deconditioning. 😐 Tedium (Variety):

• Vary methods to avoid boredom and maintain motivation.

• Example: Incorporate different activities or cross-training

Monitoring and Evaluation

🧪 Fitness Testing:

• Regular assessments to monitor progress.

• Example: VO2 max test. 🎯 Goal Setting:

• Set specific, measurable, achievable, relevant, time-bound (SMART) goals.

• Example: Improve 5k run time by 2 minutes in 3 months. 🗒️ Training Diary:

• Record sessions, intensity, and progress.

• Tracks improvements and adjusts plans.