"Alaaf" and "Karneval": The 8 most important principles of good training plan disappear
The street carnival begins today, with so many revelers, all moral "principles" like lightning from the behavior repertoire. To get these days, not all principles of humanity into oblivion, I would like to employ in today's review, at least with those principles which are to be considered in a good and promising training plan:
the training principles. principles are in this sense orientation giving instructions with a high degree of validity. So for the sporting objective relevant findings from research
and training practice. Training principles are a "railing" and the basis for any training schedule ends (coaches, athletes). In my article, it's about the intellectual superstructure. What has to be considered in the choice of training content and long-term development measures? In everyday practice I have learned that not everyone has the principles, especially over time, on the "umbrella" has. Including me. Thus, we fulfilled our review, a reminder :-)
first The principle of effective stress Training is a stress stimulus to the organism. The training stimulus brings the body out of balance. Training is a systematic weakening of the body. The amount of the stimulus, especially in endurance training determined by intensity, volume, pause time and movement, is crucial for the effectiveness of the training. Depending on the objectives of the training session the burden Normative are making. Particularly the training status is considered. Too low stimuli, as expected do not trigger adjustment. Excessive stimuli disturb the medium-term exercise, how to be as long regeneration times provoked necessary and injury / illness. The performance increase is in both cases. A common error in practice: It is too long to train with very similar and constant stress, although the trainee in the Situation would be that training be propelled to a higher level. This is often a brake on the long-term power development.
In the article entitled "Choosing the right training pace" you will find suggestions for the design load. second The principle of progressive load increase last aspect leads on to the second principle. With the progress of the training period load stimuli are ineffective. Similarly, the load structure of the training content, increase in endurance sports usually after 6 to 10 weeks. The condition is that the performance has reached a stable level. Here, the objective of the current training section is taken into account. The load adjustment
can take place continuously or abruptly . Gradually continuous exposure increases are more advisable for athletes with low training age. Has proven compliance with the order: increasing the frequency of training, increasing the volume within a unit, shortening the breaks, and then increase the intensity of training. Linear increases remain in trained very well, often without effect. Here specifically to help abrupt load changes. The better trained, the greater the effort to find effective load configurations. To avoid performance stagnation, is now the 3rd Principle comes into play:
third The principle of load variation load monotony is the main cause of output stagnation. are therefore in a good training plan is always scheduled training sections of 4 to 12 weeks, pursuing different objectives. To achieve this, training content should vary regularly. This applies to the choice of classical Normativa, as well as for the choice of movement. Thus, the many runners in basic training, a load block "cycle" (as the focus, not exclusively) successful and led, have led to the following (intensive) course loads to very good adaptation effects.
4th The principle the optimal relation between stress and recovery described, has the function of a planned training load, disturbances. The aim is to the body to lift after a subsequent phase of regeneration, and stimulus repetition, to an improved and stable performance. The distance between loading and discharge development is therefore relevant. Challenge for any coach is here to take into account that held the adjustments in the organism, at different levels (enzyme activity, muscle structure, nervous system, energy storage, cardiovascular system, passive structures, etc.) that are characterized by different temporal adaptation patterns. While heavily used, for example, energy storage to allow a training the very next day, possibly damaged Muskulstrukturen is fixed yet or not the tolerance ability of the bone-tendon system restore. Further information can be found in
my contribution to running specific recovery processes . Inadequate recovery reduces the performance permanently.
5th The principle of repetition and continuity Due to the 4th Training principle must stress stimuli be repeated. As indicated, the functional systems adapt at different rates. While relatively enzyme-level change operations quickly have been completed (2-3 weeks), require controlled structures, such as the central nervous system for a longer adjustment periods (months). Here the skill and experience of a coach is asked to decide which changes when training to develop and to what extent an athlete permanently and health-sustaining. The continuity of the service development is expressed in the repeated passing of adaptation cycles.
6th The principle of periodization highest athletic performance in endurance sports can not be provided over an entire calendar year. The organism requires significant relief phase over long periods of time (month, see 4. Principle).
On the other hand, also phases in which built up the power and reach, ideally, to a new level. occur between phases in which the acquired capacity to be stabilized. For example, competition between two blocks. Accordingly, in competitive sports have established the Periodisierungschemata planmäßgen a change of duty construction providing, maintaining and dismantling. Depending on the main competition phases of such a cycle will go through 1-3 times a year.
7th Principle of individuality and conformity of age A specific training stimulus can trigger different reactions to adjust to different athletes. Training stimuli are therefore chosen in view of (training) age, constitutional type, trainability, psychologists factors (motivation, intellect). A 14-year-old is not the training volume of an experienced, highly trained marathon runner can handle. Not everyone tolerates high mileage runner sizes. Many are then susceptible to injury. It is not uncommon for such athletes spend a large part of the training on the road bike (or other "low impact" aerobic exercise), only to race back to the increasingly competitive demands to intersperse the near future run content.
8th The principle of increasing specialization The principle is that the closer a competition event, the more the training content should be directed to the Diszplinanforderungen. A marathon runner has to strain at high volumes (with relatively high intensities) on the pavement to get used to optimize race performance. These four weeks before he is not a complete bicycle training camp, where all common preparation period makes sense (see principle 3 and 6). The principle applies not only within a training stage, it is also important for the development of performance over the entire time as active athletes: the training content in the basic training of a young people are usually much non-specific and playful created. Only on the way to the zenith of power, the content corset - the long run - close. This is necessary in order to achieve maximum benefits. This development is not synonymous with monotony. Because as explained, need training stages thematic priorities and, consequently, have different types of content to develop the high performance even in training age.
I've described above: These principles have a general orientation function, interact and are therefore highly specific. In order to implement the training principles into concrete and long-term planning of the training can be specialized knowledge about the mechanisms of the training content necessary. In this blog I would like to bring you this (running) step by step closer.
is in this sense, first,
Alaaf and Helau
The Lago Maggiore Half Marathon changed the route of the year, a year starts in Verbania, Stresa in the following year this year was during the 4th Edition, Stresa again as the starting point of the series. 
