Recommendations for Sports Training

The general principles of sports training are a set of general recommendations governing the process of development of physical condition and are based on biological, psychological and educational aspects. If we respect them, the chances of error are few, and many improve performance. If you take up the outdoor sport, consider having the best backpacking tent. For newest models, visit Family Tent Center

1. PRINCIPLE OF PERSONALITY: Each person reacts and adapts differently to training loads. Do not try to imitate what the great champions, adjust your planning your abilities, your time available and the years you’ve been playing sports.

2. GENERAL PRINCIPLE OF ADAPTATION: The improvement that occurs with training is based on general adaptation syndrome, summarized that “unbalance the body by performing a workout, and after a period of rest the body does not only retrieves the initial equilibrium level but responds with a general biological improvement (overcompensation) to protect against future attacks. ” The time to regain balance levels depend on each athlete, and primarily of the training load: volume and intensity. Therefore “overcompensation” must be considered individually. If we apply a row without the necessary training recovery performance decreases.

3. PRINCIPLE OF OVERLOAD: The training stimulus must be sufficient to break the balance and force the body to create an overcompensation. Do not always train at the same rate or the same distance because the body gets used and not the balance is broken and therefore not improved.

4. PRINCIPLE OF PROGRESSION: Go slowly, from easy to difficult, from gentle to intense, in a controlled and progressive, always allowing adaptation. Follow these guidelines:

First increases the number of training sessions a week.
Increases the volume of each session.
It increases the intensity.
A benchmark is 10% increase workouts week to week. Beware that after making this proportional and progressive increase for 2 or 3 weeks, you must enter a week of discharge or recovery (principle of periodization).

5. PRINCIPLE OF EXPERTISE: This principle is founded on the principle of “multilateralism” based on the process of training children and young people it requires that in the early stages will create a broad base of multilateral work (training all abilities and physical and coordinative qualities, practicing different sports and disciplines, using different materials, etc …) This multilateral approach allows a proper psychomotor training and prepares for future sports specialization.
As the mature athlete that general work recedes for a greater impact on specific aspects of the preparation, going to be more important the principle of specialization.

This specialized training is needed to optimize performance because different physical abilities required for the development of methods and systems of very specific training for optimum development.

6. PRINCIPLE OF OPTIMIZATION BETWEEN LOAD AND RECOVERY: As a general rule to allow overcompensation can apply the following rest periods:
Low-intensity aerobic training 60-75% of the F.C.max (Cardiac maximum frequency) 12-24 h.
Work interval training involving 80% of the F.C.max. 24-36 h.
Speed training 100% of the F.C.max. 48-72 h.
strenuous workouts very long duration minimum 72 h. to perform similarly.

7. PRINCIPLE OF CONTINUITY: Metabolic adaptations are achieved after several weeks (3,4) repeated workouts. The adjustment of the cardiovascular and respiratory systems can take months if there is no continuity in the training process adaptations breaks.

If workouts are not repeated consistently over time, improvements “overcompensation” are lost, decreasing the performance of the subject.

If interrupted in the time training for whatever reason, adaptations at twice the speed it takes to achieve them are lost, “so it is said that sport in this regard is ungrateful …”

8. PRINCIPLE OF PERIODIZATION and alternation:

Training should be planned alternating different methods and systems of work, alternating the volume and intensity of loads to optimize performance improvement. Training sessions are organized in weekly cycles (microcycle), these in turn mesocycles (Microcycles groups with the same goal) and macrocycles periods within an annual planning (preparatory period (2-3 months “the house founded on a good base “), particular (1-2 months), competitive (6-8 weeks depending sports), rest ….

It is advisable to plan two or three weeks of increased training followed by a week of discharge to allow the necessary overcompensation.

The season must be raised according to realistic goals in the short, medium and long term.

Count the weeks you have to prepare.

During the weeks of preparation in winter usually spends time at work base (accumulation of hours of training at low rates and media as the season progresses) and balance and muscle strengthening in the gym.

In the particular period advances in training intensities and rate increases series at the end of this.

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