Personal Training System: Optimizing Your Physical Skills
Personal Training System
Physical skills training has been practiced for over 3000 years, driven by efforts to improve human capabilities through education, sacred practices (religion), and more. Today’s training follows scientific guidelines, allowing us to plan our own systems for health benefits.
Fundamental Ideas
- Physical activities started 3000 years ago.
- The driving elements were religion and education.
- Current science focuses on the basic concepts of health.
Planning personal training involves knowledge and adapting to environmental circumstances, health, and physical demands. Consider these concepts:
Planning of Training
A general term including the distribution of training periods, their characteristics, the purpose of each type of training, and the organization of work units and sessions.
Periodization Training
Establishing periods of time to focus on specific activities with a specific purpose, distinct from periods of reduced activity.
Period of Work
More concrete levels defining the type of activity. Since maintaining ideal physical condition permanently is impossible, and psychological recovery time is needed, training should occur in periods of varying intensity to achieve optimal organic and functional adaptation.
Units of Work
Define training according to its purpose, such as units for speed or strength development.
Workshops
Set the specific work, its organization, and development within a work unit. The number of sessions and their intensity are determined by the type of work unit and the time allocated.
Phases of Training
Phase of Adaptation to Stress
The initial training period aims to create organic and functional adaptations for higher performance stages.
Phase of Stabilization
Matches periods of increased activity and physical demand, such as competitions. Psychological capacity is essential due to enormous stress leading to physical fatigue.
Decline Phase
Aims to preserve fitness levels, allowing for timely resumption of training.
Temporization of Activities
Activities for Adaptation to Effort-Training Flexibility
- Through physical exercise, reduce or retard loss.
Resistance Training
- Achieve necessary adjustments to ensure efforts respond to training and competitions.
Activities for the Stabilization Phase
- Strength Training: Closely related to speed in sports.
- Maximum Strength Training: Gain the greatest force a muscle contraction can develop.
- Training Force-Velocity: Overcome resistance with the greatest possible speed of contraction.
- Strength Training Resistance: Develop capacity to overcome fatigue in long-duration strength exercises.
- Speed Training: Shorten the time required to perform any physical exercise, considering reaction speed and acceleration rate.
Efforts to Stage a Return to Normalcy
Maintain a level that allows discreet phasing to levels in the period of highest integrity. Prioritize aerobic endurance and flexibility work.