Welcome to Optimising Training!
In this chapter, we are looking at how to make training as effective as possible. It isn’t just about working hard; it’s about working smart. We will explore the FITT principle, different methods of training, and why warming up and cooling down are vital for every athlete.
Think of this section as the "instruction manual" for building a better athlete. By the end of these notes, you'll understand how to design a training session that actually gets results!
1. The FITT Principle
If you want to improve your fitness, you can’t just do the same thing every day. You need to "optimise" or tweak your training. We use the FITT principle to remember the four ways we can change a training programme to make it harder and more effective.
What does FITT stand for?
- Frequency: How often you train. (e.g., moving from training 2 days a week to 4 days a week).
- Intensity: How hard you train. (e.g., running faster, lifting heavier weights, or working at a higher percentage of your maximum heart rate).
- Time: How long you train for. (e.g., increasing a cycling session from 30 minutes to 45 minutes).
- Type: The kind of training you are doing. (e.g., changing from swimming to weight training to focus on a different area of fitness).
Memory Aid: Just remember that to get FIT, you need an extra T! (F-I-T-T).
Real-World Analogy: Imagine you are learning to cook. Frequency is how many times a week you practice. Intensity is how complex the recipe is. Time is how long you spend in the kitchen. Type is whether you are baking cakes or grilling steaks!
Quick Review: To apply overload (making the body work harder than usual), you must change at least one part of the FITT principle.
2. Types of Training
Different sports require different types of fitness. A marathon runner trains differently than a shot-putter. Here are the methods you need to know:
Continuous Training
This involves working at a steady pace for a long period of time (at least 20 minutes) without resting. It is perfect for developing cardiovascular endurance.
Example: Jogging at a steady speed or cycling at a constant pace.
Fartlek Training
Fartlek is a Swedish word meaning "speed play." It involves changing the speed, distance, or terrain during a session. It improves both aerobic and anaerobic fitness.
Example: Jogging for 2 minutes, then sprinting for 30 seconds, then walking up a hill.
Interval Training
This involves periods of high-intensity work followed by periods of rest or low-intensity recovery. There are several specific types of interval training:
- Circuit Training: A series of different exercises (stations) arranged in a specific order. It can be designed to improve any component of fitness.
Example: Station 1: Press-ups; Station 2: Sit-ups; Station 3: Star jumps. - Weight Training: Using resistance (like dumbbells or machines) to increase muscular strength or muscular endurance.
- Plyometrics: Explosive movements designed to improve power. It often involves jumping or bounding.
Example: Box jumps or depth jumps. - HIIT (High-Intensity Interval Training): Short bursts of extreme effort followed by very short rest periods. It’s very effective for burning fat and improving speed.
Example: 30 seconds of "all-out" sprinting followed by 15 seconds of walking, repeated 10 times.
Common Mistake to Avoid: Don't confuse Continuous and Fartlek. Continuous is one steady speed; Fartlek is constantly changing speeds!
Key Takeaway: Choose the Type of training that matches the demands of your sport (this is the principle of specificity).
3. The Warm-Up
Don't worry if the list of warm-up benefits seems long! Just think about what happens to your body when you start moving—it gets warmer, your heart beats faster, and you feel more "bendy."
The 5 Parts of an Effective Warm-Up
- Pulse Raising: Gradually increasing the heart rate (e.g., light jogging).
- Mobility: Moving joints through their full range of motion (e.g., arm circles or hip rotations).
- Stretching: Increasing the length of muscles.
- Dynamic Movements: Exercises that involve movement and change of speed (e.g., shuttle runs or high knees).
- Skill Rehearsal: Practicing movements used in the game (e.g., passing a football or practicing a tennis serve).
Physical Benefits of a Warm-Up
- Body Temperature: Increases, which makes muscles more flexible.
- Heart Rate: Increases to pump more blood to the muscles.
- Flexibility: Improves in the muscles and joints.
- Pliability: Ligaments and tendons become more "stretchy," reducing the risk of snaps or tears.
- Blood Flow & Oxygen: Increases to the working muscles.
- Speed of Contraction: Muscles can contract faster, making you more explosive.
Did you know? A good warm-up doesn't just help your body; it helps your brain "zone in" and focus on the task ahead!
4. The Cool-Down
The cool-down is just as important as the warm-up. It helps your body return to its normal state safely.
The 2 Parts of a Cool-Down
- Low-Intensity Exercise: Gradually dropping the intensity (e.g., walking or very slow jogging).
- Stretching: Holding stretches to help the muscles relax and recover.
Physical Benefits of a Cool-Down
- Transition: Helps the body move back to a resting state gradually.
- Lowering Heart Rate & Temperature: Prevents blood from "pooling" in the legs, which can cause dizziness.
- Waste Removal: Helps the body clear out lactic acid (the stuff that makes your muscles feel like they are burning).
- Reduced Soreness: Reduces the risk of muscle stiffness the next day.
- Aids Recovery: Stretching helps the muscles return to their normal length.
Quick Review Box:
Warm-up: Prepares body, increases HR, prevents injury.
Cool-down: Recovers body, decreases HR, removes lactic acid.
Summary Checklist
To ensure you have mastered this chapter, make sure you can:
1. Define Frequency, Intensity, Time, and Type.
2. Explain how Fartlek differs from Continuous training.
3. List the 5 components of a Warm-up.
4. State three benefits of a Cool-down, including lactic acid removal.