As a trainer or coach, you have to ask yourself what you want to achieve with a specific person or a specific group that you coach. The answer to this question is the backbone of the training process and so is the training objectives. This must be carefully considered. And to achieve this objective is a training plan is drawn up. The structure consists of exercise goals at a main goal, which is the ultimate goal and is actually part of the long-term planning. The main objective sub-goal can be achieved before and achieved that refers directly to a specific performance. Both factors, which function as basic characteristics in order to reach the milestone. Only when the goals have been the coach or coach can go a step further in the development of education. This is the subject of a number of principles that apply:
The principle of super compensation
Energy is consumed during the execution of a training mission, and that is causing some fatigue, which can be considered as a phase. Post workout recovery begins and will gradually be returned to the level before the workout. Phase of the super compensation is to temporarily increase performance levels. This phase is temporary because when there will be no new training stimulus, is dropping the level back to the starting position and it is not an improvement. The level of performance can therefore only increase progressively as a training stimulus is given in the phase of the super compensation. But beware, if you put on a new tax, even before the recovery is complete, the opposite effect may occur and cause a performance decrease of overtraining and injury. A good workout schedule assumes a perfect interaction between motion and rest.
When the overload principle relates to the fact that the intensity of a stimulus must be high enough to receive a training effect. The question here is: what is enough?
That is to say, depending on the intended purpose. Not every workout should be so hard to get a good training effect, but it should be to avoid an optimal combination of training load, maintenance, taxes, and taxes. This incentive must not have a constant value and should increase gradually and systematically. Namely a particular stimulus will elicit some adjustment in the organism and whether this adjustment has been made since the same stimulus few or no changes cause more. And the stimulus must be increased.
The principle of diminishing returns
In the beginning, learning effects are very large but that improves performance is earnings are shrinking. The higher the level, the more and heavier they need training to achieve a smaller profit.This is the principle of diminishing returns.
The principle of specificity
The more specific training is adapted to the part of the performance, it is designed to improve, the greater the return. A football player who swim training as a way to get in shape must realize that this is less efficient and can only serve to update general permission for a certain period of training cycle, but not directly will directly affect the football performance. To improve performance, a soccer football player but specifically targeted soccer practice to follow.
The principle of reversibility
Education stop results in the built-up effect is rather quickly and disappear. This decline is called egress. However, it is not all the same egress. Non-athletes who trained for two months in perseverance saw all their efforts are reduced to zero after eight weeks of inactivity. Also in athletes who had trained for years perseverance we saw the first two months, a decrease of 20%, but they were able to maintain this level for quite some time. If you want to keep at least the condition on the same level, you have to keep training. At a low level of education means that one or two training sessions per week. Athletes to ten times a week to work out enough to have three workouts per week to maintain general fitness level. But beware, it is clear that the maintenance of the acquired training effects is easier than getting it.
The principle of the individual differences
Not everyone reacts the same way to the same stimulus. This has to do with individual differences in sensitivity training and construction. Both are genetically determined. And not just the size of the effect may be different, but also the speed with which differences are not equal. In an athlete creates incentives for a prompt response by the body, but the effect is not large. While induces in others athletes incentives both for a quick response in the body creates a big rise. And another athlete in turn allows incentives both to the slow response of the body to little effect and finally the athlete incentive also allows for a slow response but again for a great effect.
The training stimulus will ultimately determine the effectiveness of the training and is both dependent on the chosen form of exercise that the dosage of the load. In the exercises we distinguish between General exercises, special exercises and competition exercises.
By general consent motion exercises do not conform to the specific sport. E.g. swimming for football players. It is mainly used:
- For a versatile base development
- As an alternative to rehabilitation after injury
- In disciplines with unilateral training to stimulate recycling.
- To break the monotony of some training and avoid mental overload.
The specific types of exercises to develop the special characteristics of sport. The figure skater on the ice will only train her Pirouette effective, educates gymnast his dismount on the current drive and indoor football practice their ball handling.
Contest exercises to the techniques learned and practiced physical properties that is used in a situation game and simulation. Policies for real competition comes here as the race outcome is less important than in a real game.
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