The effectiveness of athletic training depends on how well the athlete follows certain basic principles. Based on extensive research in the physiological and behavioral sciences, the eight fundamental rules listed below apply to all sports, according to Dr. John Kernan, collegiate coach and athletic researcher. They apply equally well to preparation for intense competition and for achievement of long-term fitness goals.
The Principle of Individuality
Individual differences impact a person's response to an exercise program. Some of these are age, gender, genetic makeup, size and shape, athletic history and chronic conditions or injuries. For example, women may need more recovery time than men, and older athletes may require more time than younger ones. In practical terms, this means that there is no "one size fits all" exercise program. Athletic activity should be tailored for the athlete's physical capabilities and athletic goals.
The Principle of Progressive Overload
Increased workload results in improved fitness, strength and endurance. To increase strength (including cardiovascular strength), muscles must be stressed by working against a greater than normal load. To increase endurance, muscles must be worked for longer periods or at higher intensity than they are used to. These training loads should be gradually increased to assure proper training effect and to prevent injury.
The Principle of Adaptation
The body adapts to increased physical demands. This results in enhanced athletic performance and more efficient use of energy. However, performance is likely to plateau if a particular workout is followed routinely. Variations in intensity, duration and type of exercise should be introduced to provide new physical challenges, prevent staleness and increase the training load.
The Principle of Specificity
To increase performance in a particular exercise or sport, the athlete should practice that sport. For example, swimmers should swim and runners should run. To prepare for competition, training should include objectives, method and content similar to what the athlete will face, according to coaching expert Dr. Tudor Bompa. In addition, other activities, such as strength training, may supplement basic workout routines and enhance capability in the target sport.
The Principle of Warm-up and Cool Down
Warm-up through low-intensity activity increases blood flow to the working muscles and prepares them for high-intensity tasks. Physiologically, proper warm-up increases body temperature by one to two degrees. Following exercise, cool down helps transfer blood from working muscles back to vital organs. Cool down also is essential for removing metabolic wastes.
The Principle of Rest and Recovery
The body regenerates during rest, becoming better and stronger than before. The athlete should maintain proper rest intervals between training activities and get plenty of sleep.
The Principle of Hard-Easy Workouts
A "Hard-Easy"system eliminates over-training, prevents mental burnout and results in greater progress over time. One or two hard workouts per week, with the other days devoted to light or moderate training, will result in greater progress than always working at maximum intensity.
The Principle of Reversibility
De-training occurs rapidly once a person stops exercising. Therefore, it is important to maintain some level of exercise--even if minimal--if circumstances prevent regular training. For example, when travel or work demands interfere with the normal routine, even one day per week will slow reversibility. Likewise, cross-training in the case of injury helps maintain overall fitness.
References
- Track and Field News: Principles of athletic training and conditioning
- Theory and Methodology of Training: The Key to Athletic Performance; Bompa, Tudor; 1994
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