Training planning
Training principles are fundamental concepts that should be used when planning and implementing training programs . These principles help to make training more effective and efficient and to achieve optimal performance. There are different training principles that target different aspects of the training program, including intensity, volume, frequency and progression.
We also use these principles in physiotherapy and in the care of athletes, regardless of whether you have just recovered from an injury, are in the midst of a seasonal break, are pregnant or have just given birth, are celebrating your 80th birthday or are running your first marathon in two weeks’ time.
We will now explain the most important ones in this text.
The first and most important training principle is progression.
Progression refers to the gradual increase in training load over time. This means gradually increasing the training volume and intensity to challenge the body and adapt to the demands of the training. Progression that is too fast can lead to injury, while progression that is too slow is not challenging enough for the body.
Example: You no longer feel any great fatigue after 8 repetitions of a deadlift of 65 kg, it is time to increase the weight.
Results indicate that progressive overload is necessary for maximal muscle fiber recruitment and consequently increases muscle fiber hypertrophy and strength.
The second training principle is overloading.
Overload refers to the demands placed on the body in order to achieve an increase in performance. In order to achieve overload, the strain must be greater than what the body is already used to. Overload forces the body to adapt and improve its capabilities.
Example: You run at a faster average speed of 5.5km/h per minute during your next running session, instead of 5 as before.
The third training principle is specificity.
Specificity refers to the requirements of the training program, which should be specifically tailored to your goals and needs. Each sport and goal requires different types of training and movements. Therefore, it is important to tailor the training specifically to the requirements of you, your sport or your activity.
Example: As a footballer, it makes sense to train sprint units, among other things, so that you have the ability to sprint short distances better and possibly without injury during the game. Think about precise goals (SMART) when planning.
The most effective resistance training programs are those that focus on specific training goals.
The fourth training principle is variation.
Variation refers to the variety in the training program. By incorporating different training methods and exercises, you can prevent injuries, avoid boredom and promote continuous performance improvement. However, too much variation can lead to a lack of focus and hinder performance improvement.
Example: In team sports, we often work with periodization. Macro and micro cycles. The contents of these are continuously changed.
The use of periodization is not limited to elite or advanced athletes, but has been successfully used as a basis for training people from different backgrounds and fitness levels.
The fifth training principle is regeneration.
Regeneration refers to the recovery phases between training sessions. It is important to give the body enough time to recover and prepare for the next training session. A lack of regeneration can lead to overtraining, injuries and fatigue.
Example: Remember to give your body a rest. Go for walks and saunas, do light stretching and mobility units and change the type and parts of your training to give certain areas a break.
Robinson et al. found that it leads to a 7% increase in squat performance after 5 weeks of training came when 3-minute rest intervals were used, compared to only 2% with 30-second rest intervals. It is important to note that the length of rest intervals will vary depending on the goals of that particular exercise, meaning not every exercise will use the same rest interval.
The sixth training principle is continuity.
Continuity refers to the regularity of the training program. Regular and consistent implementation of the training program is crucial for continuous improvement in performance. Interruptions or longer breaks in training can lead to a drop in performance.
Example: Your muscle mass is suddenly at 35%, you were at 41% a few weeks ago, but had too few training sessions in between due to vacation and illness.
Overall, training principles are an essential part of an effective training program. Using these principles will allow you to achieve your goals more effectively while avoiding injury and overuse.
What does this mean for our physiotherapy training?
We try to successfully incorporate these principles when giving and implementing exercise programs. It is important that you give us constant feedback so that we can adapt and change the principles. If you no longer need physiotherapy sessions with us, discuss your programs with your trainers, e.g. from luxor fitness.
What is the minimum amount of exercise an adult should do?
Adults should do at least 150 minutes of moderate-intensity exercise per week
Exercise recommendations can be achieved through 30-60 minutes of moderate-intensity training (five days a week) or 20-60 minutes of intensive training (three days a week)
Both one continuous session and several shorter sessions (of at least 10 minutes) are acceptable in order to achieve the desired daily amount of exercise
It is recommended to gradually increase the duration, frequency and intensity of training in order to achieve a high level of adherence to therapy and reduce the risk of injury
What are the recommendations regarding strength training?
Adults should train each major muscle group two or three days a week, using a variety of exercises and equipment
A very light or light intensity is best suited to older people or adults who were previously sedentary and are starting to exercise
Adults can improve their strength and performance with two to four sets per exercise
For each exercise, 8-12 repetitions will improve strength and power, 10-15 repetitions will improve strength in middle-aged and older people starting out, and 15-20 repetitions will improve muscular endurance
Adults should wait at least 48 hours between strength training sessions
People who cannot meet these minimum requirements can still benefit from a certain amount of activity.
You can use the tables below to familiarize yourself with various parameters relating to endurance and strength training. Please bear in mindthat the figures may vary slightly depending on the literature. There is also more and more evidence and therefore recommendations to go to fatigue in strength training, especially when training only with your own body weight. This assumes that quality is maintained during execution. Below is a short detour on the subject.
*calculated for a 30 year old, healthy male.
You can find out your maximum heart rate (HRmax) in a test. Polar will show you how, but make sure that a medical expert is present during the test: Calculating your maximum heart rate | Polar Blog | Train Better. You can also use the calculation “220 minus your age” to determine your maximum heart rate, but this calculation is somewhat inaccurate.
Strength training forms
You can also calculate and/or test your one rep max: 1RM calculator: Maximum strength calculator for your One Rep Max (akademie-sport-gesundheit.de).
Side trip: Train to complete exhaustion?
“Training to failure” refers to a weightlifting technique in which a person lifts weights until they are no longer able to perform another repetition with proper form. This method is often used to push muscles to their limits with the aim of increasing muscle hypertrophy and strength.
While training to failure can be an effective way to challenge muscles and stimulate growth, it can also be risky if not done correctly. Lifting weights to failure can lead to excessive fatigue, increased risk of injury and longer recovery times .
In addition, training to failure is not suitable for everyone. Beginners, people with previous injuries or health problems and people who are not used to high-intensity exercise should approach training to failure gradually or avoid it altogether.
It is important to note that training to failure should not be the sole focus of your training. Including a variety of exercises and repetition ranges can help prevent plateaus and overuse injuries. In addition, adequate rest and recovery time is critical to maximizing training success and avoiding injury.
Do you have any questions for us?
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Authors:
Oliver Penny and Anneke Klostermann
Book your appointment for physiotherapy, massage or group courses: here.
References:
1 Kasper, Korey MD. Sports Training Principles. Current Sports Medicine Reports 18(4):p 95-96, April 2019. | DOI: 10.1249/JSR.0000000000000576
2. https://www.akademie-sport-gesundheit.de/magazin/one-repetition-maximum.html
3. https://www.polar.com/blog/de/berechnung-der-maximalen-herzfrequenz/
4 Kasper, Korey MD. Sports Training Principles. Current Sports Medicine Reports 18(4):p 95-96, April 2019. | DOI: 10.1249/JSR.0000000000000576
5 KRAEMER, WILLIAM J.1; RATAMESS, NICHOLAS A.2 Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise 36(4):p 674-688, April 2004. | DOI: 10.1249/01.MSS.0000121945.36635.61
6. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines
7 Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol (1985). 2006 May;100(5):1647-56. doi: 10.1152/japplphysiol.01400.2005. Epub 2006 Jan 12. PMID: 16410373.
