raining principles are like the 10 commandments to Christianity. They are laws that should govern the exercise in all its facets. Do we really fulfill?
You want to get results? Examines whether your training meets the 13 principles of training:
1. Principle of the functional unit
The body works as a whole, the forces are transmitted from higher to lower limbs and vice versa through the lumbar-pelvic area (core) members. Example of how we function as a whole are the fascia, connective tissue structure that covers the muscles and extending throughout the body, connecting all parts of the body with this three-dimensional network.
Does the functional training is therefore a new invention or part of the training is always?
2. Principle of progression
The training has to follow a gradual progression, adapted to the characteristics of each person. You need to follow to adjust the dose of exercise.
Do disciplines like crossfit or electro vests are suitable progressions? NO often and there are so many injuries. However, when there is a good professional who conducts training with proper progressions, these disciplines are safe.
3. Principle of effective stimulus
The body improves when subjected to a stimulus that is challenging enough but not too much. It is a stimulus that should be above a minimum threshold of adaptation and below a maximum threshold of injury. In this sense, every kind of effort, movement, must adapt to the thresholds of every person to be effective and safe.
That said, if we all do the same training, the same routine, improve alike?
4. Principle of variety
It is important to change the incentives for further progress. There are many ways to do: change of activity, exercise, loads. Not everything is changing exercises. A simple change in recovery time can completely change the training.
You can do the same exercises lifetime (bench press, squats, etc.) and get a variety to always improve. Necessarily you not have to make thousands of exercises for the chest. Think, it is the same to a 6 sets of 8 reps with 1 minute rest at speed 2″/ 2″ to 4 sets of 6 reps with 3 minute rest to maximum / 4 speed “?
5. Principle of the relative load-break
This is probably one of the most important principles of training. It is well adjust the rest of the burden of previous training. This should be adjusted both during the training session, between sets and repetitions, but also between training sessions.
The rest time will not be the same as the type of training that is done in each session, according to the person’s ability to recover, as food and many other factors. Hence training program well is an art in which the coach should know very well each person. This only can be done either with a personal trainer.
Lack of rest is counterproductive. Not to train more is better, because you can fall into overtraining.
6. Principle of repetition and continuity
Train once a certain capacity does not allow it better. It must be repeated several times the load type for improvements in the body. There are people who change too often training programs and that does not allow them to have a continuity for improvement.
7. Principle of periodization
This principle has greater application in the field of sports performance than for recreation or health. It is divided into several phases season and ensure an optimal time so at certain times of competition. One can not be at 100% all year.
8. Principle of individualization
This principle seems so obvious is often a great forgotten. Most group classes or online training programs are nothing individualized. The same goes for running groups where everyone does the same with a load substantially equal for all.
None of the principles of training can make sense without the principle of individualization is met. It is a condition without ecuanon for best results.
9. Principle of progressive specialization and multilateralism
This principle applies mainly in young athletes but can be extrapolated to other people doing sport. This principle states that it is necessary to have a complete motor development and experience lots of experiences. It is also important to develop the motor skills of both sides.
In the United States, for example, most young athletes practicing sports at a high level 2-3 and no one to opt for 14-18 years. One of the advantages of various sports, apart from the driving wealth, is that if the child is frustrated in any sport, will not feel the desire to leave the sport forever. This usually happens when a child plays only football and spends whole season on the bench.
Rafa Nadal, for example, had to choose between tennis and football, as it was very competitive in both.
10. Principle of alternating training components
To achieve results, whether physical or aesthetic, you need to work many physical qualities. Marathon runners train not only the continuous running, they also have to do series, strength training, improve joint range, etc.
Also, toggle the physical qualities necessary to avoid falling into the internationalism.
Do you do running and only you jog?
11. Principle of active and conscious participation
This is an individual to know the why and wherefore of your workouts. the person must actively participate in the achievement of its objectives. And greater involvement, motivation and better results are achieved.
Your coach tells you why and for what each of the exercises? You know why you do 8 reps and 10?
12. Principle of specificity or Modeling
This principle is based on that training must have specific parts to improve the athlete’s performance in concrete gestures of the competition. This is also one of the principles of training that go along the lines of what is now called “functional training” but as we saw in the previous, you do not call it “functional” because this principle is already included in the “training” without surnames.
The specificity can be given by the metabolic pathways used by biomechanical gestures or by context.
13. Transfer Principle
Any activity undertaken has an influence on new activities to be performed. This influence can be positive, negative or neutral.
For example, a push-up exercise affects the ability to launch. Similarly, work speed affects performance in endurance events.
In conclusion, I would like to stress that training principles seem something of the past, something that has been forgotten, but in reality we should keep them in mind always. Each time a new fashion appears, we can examine what principles and what training fulfills violated. Crossfit, pilates, functional training, freelitics, running, each new fashion has its positive and negative aspects. The only way to ensure 100% entertaining effective and safe to get results it is to comply with all these principles. And this is only possible with personal trainer who knows the person in depth (their needs, their response to each stimulus, etc.).