You should also test the components which are important in your sport to see your strengths and weaknesses, such as imbalances, speed, power, posture etc. a runner and weight lifter will require different processes), and the fitness and skill components most important to your sport, for example, agility, balance or muscular endurance. You should train the energy system which you use predominantly (e.g. It should be specific to you and your chosen sport. This principle relates to the type of training that you do. For example progress from walking to running, from accessory to free weights. Type: Increase the difficulty of the training you are doing.For example, cycling for 45 minutes instead of 30. Time: Increasing the length of time that you are training for.For example, running at 12 km/h instead of 10 or increasing the weight you are squatting with. Intensity: Increasing the difficulty of the exercise you do.Frequency: Increasing the number of times you train per week or the number of reps you perform.Overloading can be achieved by following the acronym FITT: Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with a higher level of performance the next time we train. In order to progress and improve our fitness, we have to put our bodies under additional stress. In order to get the most out of your training, you need to apply these key principles of training – overload, specificity, reversibility and variation.
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