Principles that must always be taken into consideration when planning training
SOME PRINCIPLES OF THE TRAINING
PRINCIPLE OF THE EFFECTIVE TRAINING STIMULUS: to be effective the training stimulus must be superior to:
in the untrained, at 30% of his current potential capacity, because he has to train the skills;
in the coach, to 70% of his current potential capacity, because he has to improve skills.
There is a formula that tells us at what intensity we are doing the exercise based on the F.C .:
(F.C. during exercise - F.C. at rest / maximum theoretical F.C. - F.C. at rest) x 100.
This principle is fundamental for inducing adaptations.
PRINCIPLE OF THE VARIATION OF THE LOAD. In particular, cyclical sports are poor in technical content and excessively standardizing the way of working causes a stagnation of performance. It is therefore necessary to give space also to specific multilateral exercises by making, as far as possible, variations to the training, especially in the period of general work, regeneration and in the developmental age (eg cross training). In the periods close to the race, the more you go towards the specific you need to vary intensity, duration, density, etc.
PRINCIPLE OF THE OPTIMAL RELATIONSHIP BETWEEN LOAD AND RECOVERY: a correct dosage of the recovery in relation to the load allows improvement thanks to the phenomenon of supercompensation (be careful, however, the stimulus must be repeated over time). In order to have more stable and lasting adaptations and a greater supercompensatory effect, work is carried out in series of repetitions ("summation" of the training action). This principle is fundamental because if the body is not given time to recover, a state is established. general stress due to overtraining.
PRINCIPLE OF PERIODIC REGENERATION: regeneration above all psychophysical and nervous. It is necessary to allow oneself some breaks, more or less long periods of regeneration to maintain maximum performance. This does not mean stopping training but simply varying activities and no longer thinking about competitions ("switch off").
CHARACTERISTICS OF THE TRAINING ADDRESSED TO THE ELDERLY
Training, in this case, must slow down the natural involution of the organism, that is to prevent osteoarticular, cardiac, respiratory, mental diseases, etc. .. These subjects are recommended constant and cyclical activities (walking, slow running, ...) useful for stimulate HR and expand heart capacity. Doing at least half an hour of activity 3 times a week postpones the loss of autonomy for years, renews and strengthens joint cartilages, preserves mental performance and has an antidepressant effect.
Body weight control, prevention or improvement of cardiovascular diseases: hypertension, diabetes, vasoconstriction (claudication-intermittents).
GENERAL LOCATION OF THE TECHNIQUE INSIDE THE SINGLE SESSION AND INSIDE THE WEEKLY TRAINING CYCLE
The technique should be placed at the beginning of the training (after the warm-up) because being a stimulus with a strong neuromuscular and coordinative commitment, it requires the subject's freshness. It is therefore necessary to respect the principle of the correct succession of the training load. Strength is trained after the technique because this helps to strengthen the memory of how the gesture should be performed. The technique together with everything that involves a strong neuromuscular stimulus, if inserted in the weekly micro-cycle, is implemented after the day of rest unless it has already been learned, in which case it can be trained in conditions of fatigue.
CENTRAL AND PERIPHERAL ADAPTATIONS INDUCED BY THE "AEROBIC ACTIVITY
At the central level, the heart cavities grow, that is, the volume of the heart increases, and the consistency of the heart walls increases (propulsive force). All this leads to an increase in contractile capacity and a greater volume of systolic stroke. The minimum heart rate due to the increase in heart cavities tends to drop.The maximum heart rate, on the other hand, tends to remain constant, indeed, if one does not resort to adequate training methods (repeated running) that stimulate the HR max there is a tendency to bradycardize). At the peripheral level the number of capillaries increases and the mitochondrial density increases, the VO2 max grows slightly with training, what changes is its percentage of use, the muscle fibers are enriched with myoglobin, mitochondria and optimize their capillary bed .
CHARACTERISTICS OF STRENGTH EXERCISES IN RESISTANCE ACTIVITIES
Resistant athletes to train strength implement the METHOD OF REPEATED EFFORT in which it goes beyond 12-RM (many series, extensive work). This method is used to build strength, to build muscle tissue, to activate energy metabolism and to strengthen the structures that support work (tendons, ligaments). All this can be useful at a strictly performance level in the event of a sprint finish and to avoid injuries. Exercises are thus performed to improve muscle efficiency while maintaining or acquiring fast type IIa fibers (with glycolytic activity).
These exercises can use only natural load (body weight only). Examples: jump run, breaststroke, push-up gaits, repeated uphill. In this way the muscle will grow less and more slowly but its growth will be more stabilized and it will prevent the fast fibers from consuming too much glucose. This type of exercise is also useful for increasing the differential between HR min and HR max, thus limiting the tendency to bradycardia.
CONTINUES
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