Principles of Training

PRINCIPLES OF TRAINING

Overview

Principles of exercise applied to strength and conditioning

Safety and strength training

Principles of Exercise

Principle of specificity and SAID Overload principle Progression Reversibility Individualization Exercise order Muscle balance

Principle of Specificity

Basically, you get what you train for The body adapts to exercise according

to how it is exercised (Specific Adaptations to Imposed Demands = SAID)

Hakkinen, K., et al. (1989) Followed a group of endurance runners (E), sprinters (S), and

weightlifters (WL), 11-13 year olds, for a year to see what kind of gains they made from their training.

S and WL had significant increases in vertical jump, E did not S and WL could produce more force in shorter periods of time

than E (WL produced most force)

Group Maximal Oxygen Uptake (ml/kg/min)

Leg Extensor Isometric Force (% increase)

Endurance 66.5 3.8% Sprinters ~60 9.6% Weightlifters ~60 21.4%

Otto, W.H., et al (2012). Studied 30 individuals, looked at the

effectiveness of kettlebells vs. traditional Olympic lifting.

Trained 2x/week for 6 weeksKettlebell Group: Swings, accelerated swings,

goblet squatsWeightlifting Group: Power cleans, high pulls,

back squatsOver six weeks training increased in volume,

intensity remained static (58 reps to 72 reps,16kg kettlebells vs. 80% 1-RM)

Otto, et al (2012). Results Basically the group

that trained the power clean and back squat improved the most on those lifts.

KB WL

Power Clean

4% 10%

Back Squat

14% 4.5%

Vertical Jump

4% <1%

Improvements in performance measures after six weeks of training.

Specificity

This is a simple yet profound principle of exercise.

Specificity applies to:Muscles and movementsEnergy systemsSpeed of movement

Muscles and Movements

Ask:Is the activity performed standing, sitting,

lying? On one leg or two?Are multiple joints working together in a

specific pattern?Is the activity in one plane or multiple

planes?Is rotation involved?Etc.

Muscles and Motions, examples

100 meter:StandingOne leg at a timeStraight aheadTriple extensionHip flexors/extensorsKnee

flexors/extensorsAnkle

flexors/extensors

Shot putStandingOne leg (start - glide

& block)Blocking motionTriple extensionPretty much every

muscle in the bodyRotation

Application 100 meter

Leg strengthOlympic-style liftsSplit variations of

Olympic-style lifts and squats

Shot PutLeg and core strengthExplosive core

trainingOlympic-style liftsSplit variations of

Olympic-style liftsRequires more

muscle mass (weighted implement)

Energy Systems

What is (are) the primary energy system(s) contributing to the event?

Ask:How long does the event last?How much of that time is actually spent

playing?How much recovery time?

Energy Systems, Example Soccer

Match 90 minutesBut, athletes don’t

spend the entire time running…

Movement Pattern

% of Game

Standing 19.7%

Walking 42.8%

Jogging 27.15%

High Intensity Running

4.4%

Sprinting 0.78%

Backward Running

3.9%

From Cissik (2011).

Energy Systems, cont.Defenders Midfielders Forwards

Total Distance Covered (km)

10.25 11.39 10.59

High-Intensity Running (km)

1.65 2.38 2.12

Sprinting (km) 0.35 0.48 0.49

Another look at energy system requirements and soccer. From Cissik (2011).

Application

How to apply that information to the sport of soccer?

Speed of Movement

The gains from exercise are specific to the velocity the exercises are performed at (Behm and Sale, 1993).

Kanehisa, H. & M. Miyashita (1983) On knee extensions:

Slow group trained at 1.05 radians/second Fast group trained at 5.24 radians/second

Group 1.05 r/s 2.09 r/s 3.14 r/s 4.19 r/s 5.24 r/s Slow 25.49 W 33.31 W 19.20 W 21.70 W 20.97 W Fast -1.92 W -4.60 W 18.14 W 43.92 W 50.36 W Gains after 6 days/week of training for 8 weeks. 3x10 for Slow 3x50 for Fast

Velocity Specificity

There are holes in that study. What does this mean for athletics?

Putting it together using specificity, examples 2-minute sit-up test Bench press 1-RM

Overload Principle

The body adapts to exercise. However, training adaptations only take place if the training stimulus is greater than the habitual stimulus.

Training can be (Zatsiorsky, 1995):StimulatingRetaining (principle of accommodation)Detraining

How can overload be applied?

Increase the volume Increase the intensity Modify the rest/recovery Change the exercises OBSERVE SPECIFICITY!

Increasing the volume

Volume = quantity of work done

Increasing the amount of work done will increase the training stimulus.

Quickly results in energy system problems.

Volume

020

4060

80

1 2 3 4 5 6

Session

Se

ts x

Re

ps

Volume

Increasing the Intensity

Intensity = quality of work (weight lifted, speed, etc.)

Increasing intensity will increase the training effect

However, can be dangerous (too much too soon)

Becomes very difficult to do as an athlete progresses (3-5%)

Rest/Recovery

Modifying the amount of rest between sets or between workouts will change the training effect.

For example:5 sets of bench press with 30” rest between

sets vs. 5 sets of bench press with 3’ rest between sets

Modifying rest/recovery

Rest between sets Supersets Giant sets Rest between sessions OBSERVE SPECIFICITY

Changing the Exercises

Changing exercises will change the training effect and require the body to continue adapting.

Many exercises do the same thing.

Example #1, the squat

Variations of back squat that can be substituted:Back SquatPause SquatEccentric SquatBench/box Squat

All develop the same muscle groups and joints

Example #2, the power clean

Power Clean Power Clean, hang (mult.

positions) Power Clean, box (mult.

positions) Power Clean, dumbbells (mult.

positions) Power Clean + Front Squat Power Clean + Jerk Power Clean + Front Squat +

Jerk Pulls + Power Clean Etc.

Violating Overload, Common Example

Exercise 1/3 1/5 1/10 1/12 1/17 1/19 1/24 1/26 Leg Press 3x10x75 3x10x75 3x10x75 3x10x75 3x10x75 3x10x75 3x10x75 3x10x75 Leg Extension

3x12x50 3x12x50 3x12x50 3x12x50 3x12x50 3x12x50 3x12x50 3x12x50

Leg Curl 3x12x40 3x12x40 3x12x40 3x12x40 3x12x40 3x12x40 3x12x40 3x12x40 Standing Calf


Chest Press


Shoulder Press


Pulldown 3x10x50 3x10x50 3x10x50 3x10x50 3x10x50 3x10x50 3x10x50 3x10x50 DB Curls 3x10x5 3x10x5 3x10x5 3x10x5 3x10x5 3x10x5 3x10x5 3x10x5 Pushdowns 3x10x30 3x10x30 3x10x30 3x10x30 3x10x30 3x10x30 3x10x30 3x10x30 Crunches 25 25 25 25 25 25 25 25

Progression

Exercise should be viewed as a series of steps, each successive step building on the one preceding it.

Many exercises require a technical and fitness base.

Progression: building up in terms of technique and fitness; prevents injuries and prevents the wasting of time

Applying Progression, Example #1 Sit-ups with a

medicine ball toss Requires good sit-up

technique Requires strong

abdominal and lower back muscles

Failure to develop both can result in injuries or such poor execution that the exercise is worthless

How to progress?Sit-upsSit-ups with

resistance on shoulders

Sit-ups with MB overhead

Eccentric sit-upsSit-ups with MB toss

Applying Progression, Example #2, 10-13 year olds Football

Conditioning Drill, Week One

1x200 yd (1’, 3’), 1x100 yd (30”, 3’), 1x50 yd (15”, 3’), 1x25 yd (3’), 1x100 yard shuttle

Volume: 475 yards

Football Conditioning Drill, Week Eight

2x200 yd (3’), 2x100 yd (3’), 2x50 yd (2’), 4x25 yd (1’), 1x100 yard shuttle (3’)

Volume: 900 yards

Applying Progression, Example #3 Depth Jump

Requires strong lower body to handle forces and make exercise effective

Requires consistent jumping technique

How to progress?Develop lower body

strength over a period of years

Develop consistent jumping technique by mastering simpler plyometric exercises (jumps-in-place, multiple jumps, jumps over/onto boxes)

Principle of Reversibility

The adaptations made from exercise are reversible if exercise stops or is reduced.

This is because “extra” muscle mass, enzymes, energy stores, etc. is expensive to maintain.

Gamrin, L., et al. (1998)

After 10 days of unloading (one leg placed in a strap so it could not be used):17% reduction in strength16% decrease in RNA content (I.e.

mechanism for protein synthesis)50% increase in branched chain amino

acids (I.e. protein catabolism)

Principle of Individualization Everyone is different and everyone

reacts to exercise differently. There are no “cookie cutter” programs,

with programs you must consider:An individual’s specific needs and goalsDeficienciesMedical/exercise historyCurrent training status

Individualization, example

Time MWF TRSa 0900-1000 1000-1030 1030-1130 1130-1230 1700-1800 1800-1830 1830-1930 1930-2000 2000-2030

Snatch Break Clean and Jerk Clean Pulls Clean and Jerk Break Snatch Front Squat Snatch Pulls

Snatch, hang Break Jerks, pause Back Squat (1130-1200) Power Clean (1200-1230) Snatch & Clean Pulls (1230-1330)

Furnadzhiev, V. & I. Abadzhiev. The Preparation of Bulgarian Weightlifters for the 1980 Olympics. 1982 Weightlifting Yearbook.

Exercise Order

The order of the exercises effects the difficulty of the workout and the effectiveness of each exercise.

General principles: Those lifts that are fast, explosive, or complicated should

be performed first Those lifts using the largest muscle groups (i.e. total body

or legs) should be performed first Those lifts using smaller muscle groups should be

performed last Those muscles which limit performance should be trained

last

Exercise Order, cont. Breakdown the

movements to determine what exercises to perform first.Pushing exercises

○ Chest, shoulders, triceps

○ You always use your triceps when pushing (weakest link)

○ Therefore triceps get ○ worked last○ You almost always use

your shoulders when pushing, therefore shoulders are worked second-to-last

○ You can use your chest to push, therefore chest gets worked first.

Chest Shoulders Triceps

Exercise Order, cont.

Pulling exercisesYou always use your biceps to pull, so they

should be trained lastYou can use your upper back to pull, so it

should be trained first

Exercise Order, Cont.

Total body

Multi. Leg

Single Leg

Upper Back

Biceps

Chest

Shoulders

Triceps

Muscle Balance

You need to do at least something for every muscle around a joint.

This does a number of things:Prevents strength imbalancesPrevents injuriesPrevents one from looking strange

Strength ratios

Applying Principles of Exercise

Increasing squat Improving 5-K time

Increasing Squat

Analysis:MusclesMotionsEnergy SystemsSpeed of Movement

Implications for a program?

Improving 5-K time

Analysis:MusclesMotionsEnergy SystemsSpeed of Movement

Implications for a program?

Sports

Principles of Training