At this particular time when gyms, pools and sports centers are closed and you are forced to stay at home the need and desire to work out are put to the test. The only thing you can do is to organize yourself to train with the tools you have available to try to maintain the state of fitness you have acquired so far. The risk, however, is to do too much or too little since there are so many hours to use for training for some. I will then try to explain the basic concepts that are useful for both you and the athlete preparing for the Olympics. You will learn how to divide the periodic load Of your trainings and by what criteria.
A workout is the set of all stimuli that are provided to an athlete to generate physical and psychological adaptations of both organic and functional types with the goal of improving sports performance. Training is characterized by 4 aspects: Objectives, Content, Means and Methods.
Training, even at an initial level, must set goals that are psychophysical (increasing strength, speed, endurance, technical skills, etc.), cognitive (improving tactical skills), and affective (everything related to willpower, self-esteem, determination, etc.). Each workout has a specific content that is equivalent to the type of exercise performed (e.g., squat). Very specific means are used for the proper execution of each exercise (e.g., barbell, cycle ergometer, flat bench, fitball, TRX, etc.). The correct method is essential to complete the training setting (e.g., continuous rhythm, interval training, etc.).
Every single workout represents a Stress to the body that alters our starting balance defined as Homeostasis. Stress leads to a phase of reduced performance capacity (fatigue, muscle soreness, etc.). Then with adequate recovery it turns into a growth phase termed Supercompensation that must lead to a new equilibrium situation higher than the previous one. Following very stressful training in length or intensity also produces a temporary drop in immune defenses, which is then offset by the body’s response. An athlete certainly has stronger immune defenses than a sedentary person, but it is equally true that he or she sees their level decline in the immediate aftermath of major competitions or training. For this reason, strenuous workouts are discouraged during this period to avoid even temporary drops in immunity.
It is important that there is sufficient time between stimuli (training) for the body to enact the adaptive response. In the absence of Recovery, training too close together may cause more harm than good: therefore, it is imperative that the alternation of stimulation and rest be in harmony with each person’s potential.
The load of any training that is assigned to an athlete must be considered from two aspects: external and internal. The external load represents the content of the training (e.g., running 5 km at 12 km/h). The internal load represents the effect of the work on the athlete (light, medium, heavy, etc. depending on the level of preparation). You need this to understand that training is an individual stimulus. So if you compare yourself with other athletes, you have to understand that the same exercise does not represent the same difficulty coefficient for everyone.
Let’s get into the specifics of the principles you must adhere to when you wish to plan your workouts. Here are the most important ones.
The principle of coaching stimulus.
Training must have a minimum intensity below which results are not produced. For a runner, walking around the block does not represent a training stimulus. For an overweight person who has not exercised in years, even a walk produces results.
The principle of individualized load.
Any specific training must be tailored to the individual athlete’s abilities and potential.
The principle of increasing load.
The training load must increase gradually over time to avoid a stall in performance. Increases can be gradual and/or sometimes substantial to produce intense alterations in the starting equilibrium.
The Principle of Proper Load Succession.
Within each session, work must follow each other allowing the athlete to be able to perform to the best of his or her ability in the assigned task (e.g., Ex. Warm-up, Ex. coordination, Ex. strength and eventually endurance).
The principle of variable loading.
To stimulate numerous and continuous alterations in homeostasis, it is necessary to propose workouts with different load in different aspects (duration, intensity, etc.). Repeating the same workouts to the bitter end does not produce results in the long run.
The principle of load alternation.
To ensure improved performance over time, it is important to develop a sequence of workouts that can stimulate all motor qualities while respecting the recovery time of each. You will have to spend time training speed, strength, and endurance while trying to organize a comprehensive preparation.
The principle of the optimal relationship between load and recovery.
The prerequisite for increased performance is the continuous repetition of training stimuli (fatigue) preceding the associated rest phase during which recovery occurs first and supercompensation later. Always remember that recovery is an integral and fundamental part of training.
The principle of continuous loading.
Continuity of training over time is necessary to have growth in fitness. Occasional stimuli are unable to produce significant results. This is one of the simplest and most agreeable principles but is often disregarded in reality. In your sports activity, continuity is worth much more than any single workout.
The principle of periodized loading.
It is fair to alternate throughout the year between periods of loading, competitive periods in which the weight of training drops in favor of greater brilliance in competition, and periods of seasonal rest and recovery between competitions or between seasons and the other.
If you wish to organize your training course, you will first need to define your competitive goal(s) well. Structure the preparation according to the di basic principles of training. Do periodic reviews (tests or preparation competitions) that allow you to evaluate and possibly modify your performance growth over time.
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