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PRINCIPLES OF TRAINING


PRINCIPLES OF TRAINING

             In order to get the most out of your training, you must follow some basic simple training principles which are overload, specificity, reversibility, and variance. Overload means we must put our bodies under more stress than normal in order for adaptive changes to be made. Specificity relates to ensuring the training done is specific to the sport or activity. Reversibility means if you don’t keep it up you will lose it and variance relates to varying the training activities.

1. Specificity: This principle relates to the type of training that you do. It should be specific to you and your sport. You should train the energy system which you use predominantly (i.e. don’t run 5,000 meters in training if you’re a sprinter!) and the fitness and skill components most important to your sport, for example, agility, balance or muscular endurance.

2. Motivation: The effectiveness of training depends on how well the employee is motivated by management and trainer. The trainee will acquire a new skill or knowledge quickly and thoroughly if he is highly motivated. Thus, the training must be related to the needs and desires of the trainee such as more wages.

3. Individualization: This is a crucial principle, the fundamental fact that everyone is different! Everyone responds to training in a different way. If you are walking or cycling with a friend, and doing exactly the same amount of training, don’t be concerned if one of you gets fitter faster than the other – this is what individualization is all about.
It might be that one of you is having some pressure at work or difficulties at home, but wherever it is, it’s surprising what can affect your training. Some days your training can go really well and the next day, even though it was exactly the same length workout, it can be a nightmare. This is individualization.

4. Feedback: The trainee must get information about the his result and progress. For improving performance, there must be feedback, or knowledge of result. Feedback should be presented in a non-threatening environment.

5. Learning by Doing: Learning is most efficient when the learner is actively involved in the learning process, rather than only listening to a description of it. Trainee should also participate in the training programmes.

6. Progression: This is all about the need to gradually increase the workload that you put your body through. It is essential to combine training and rest whilst at the same time increasing the stress that the body is put through. This so-called ‘stress’ is a combination of the frequency, duration and intensity of the workout.
Progression is all about small increments. It is not a case of doing a two hour walk one day and a five hour walk a couple of days later.

7. Training Material: Training material should be prepared in consultation with line supervisors. It should be properly organised. A complete outline and programme of training should be distributed to trainees in advance.

8. Overload: Over training is a very common problem and comes about when you don’t get enough rest during your training schedule. This should not be confused with overload which is the planned exposure to an increased workload and the right amount of rest between each session.

Without the correct amount of rest you will suffer from over training. With the correct amount of increased training and the right rest, you get overload.




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