Principles and Rules of Sports Training
The Rules and Principles of Sports Training
Sports training is a process that progresses slowly because the body needs time to adapt and improve. It’s scientific because it applies knowledge from various fields like anatomy, physiology, physics, and biochemistry. It’s also a teaching process, involving a relationship between a coach and an athlete where knowledge is transmitted, demonstrated, and corrected to enhance the athlete’s physical condition.
The Rules of Sports Training
Homeostatic Balance
Organic functions and vital signs in the human body tend to maintain a state of equilibrium, striving for stability known as homeostatic balance.
Concept of Load in Training
Load = Volume x Intensity
- Volume: The total amount of exercise practiced.
- Intensity: The amount of work, which can be measured by:
- Heart rate in relation to the maximum heart rate (220 – age).
- Oxygen consumption in relation to the maximum a person can consume.
- Watts (especially in cycling) in relation to the maximum watts achieved.
- Timing in relation to a benchmark or personal record.
- Weight lifted in relation to the maximum weight that can be lifted.
Principles of Sports Training
Training must follow guidelines and general criteria to avoid harm and improve capabilities. These are the key principles:
Principle 1: Individuality of the Practitioner
Each individual has a different baseline and physical capacity. What might be easy for one person could be extremely challenging for another. Training should be individualized as much as possible, respecting the characteristics and peculiarities of each person.
Principle 2: Adaptation
Successive periods of overcompensation, one after the other, produce a transformation and adaptation of metabolism and various systems in the body.
Principle 3: Intensity
The training load should be appropriate and aligned with the individual’s physical level to achieve the correct overcompensation. Excessive loads can cause wear and tear without sufficient recovery, potentially leading to injuries.
Principle 4: Progression
Training loads should gradually increase in a slow and steady manner. The body adapts to the stimulus, so loads need to progress to continue producing positive adaptations. Volume is typically increased first, followed by intensity.
Principle 5: Continuity
Regular and consistent training leads to adaptations that improve performance. Sporadic or inconsistent training hinders progress.
Principle 6: Alternation
Recovery periods are essential after periods of intense training to allow the body to overcompensate. These recovery periods can be used for working on other physical qualities using different loads.
Planning for Training
Training should not be arbitrary or unplanned. It’s an organized process that is meticulously planned to guarantee the achievement of goals while maximizing the athlete’s potential.
Sports Planning
Sports planning considers the athlete’s characteristics, objectives, available resources, competition schedule, and any factors that can affect performance. It can be done at two levels:
- Multi-Year Planning: Covers training over several years, often used in long-term athletic development or by athletes who plan their careers in multi-year cycles.
- Annual Planning: The most common unit of planning, used at all levels of sport. The year is divided into periods with different orientations and goals.
Training Periods
Preparation Period
- General Preparatory Period: The first period of the season, focusing on general fitness. High volume and progressively increasing intensity are characteristic of this phase.
- Specific Preparatory Period: Follows the general preparatory period. Training becomes more specific to the sport, with decreasing volume and increasing intensity.
Competitive Period
This is when competitions take place. Training focuses on maximizing performance and achieving optimal results. Intensity is prioritized over volume.
Transition Period
A period of rest and recovery, allowing the athlete to recuperate physically and mentally. Some active rest may be included. The duration varies depending on the sport.