training load
The concept of training load:
It is the physical and nervous effort that falls on the body of the
individual as a result of the purposeful stimulus of sports activity.
* It is the physical and skill effort of the player's training units, which
are regulated by
In terms of intensity, comfort and size.
Training methods:
The components of the training load of maximum intensity, above average,
medium and few, as well as training volume, which is expressed in the
frequency of the exercise or the number of kilometers or kilograms in
addition to the rest between exercises as well as training sessions as major
limitations of the basic training methods.
(1) Continuous load training:
It is mostly used in the general preparation period or for the recovery
phase in other periods.
The intensity ranges between 20-60% of the player's ability.
- The volume of the training stimulus is relatively large.
Rest periods are characterized by the absence of rest between exercises.
- The training methods in which were variable speed "the mouse - hills and
heights", roads, forests, and circuit training.
- Objective: To develop periodic and respiratory endurance as well as
endurance of strength.
(2) Interval Training:
Interval training is divided into:
* Low-intensity interval training method. * High intensity interval training
method.
A- Low intensity interval: It aims to develop general endurance (endurance
of force, endurance of speed).
* The intensity of the training stimulus in it with respect to speed is from
60-80% and for strength from 06-70% of the maximum intensity in the training
unit or training season.
* The size of the training stimulus depends on the intensity of the training
stimulus, the lower the intensity, the greater the volume together.
Rest periods Rest periods between exercises are related to two main
components: volume and intensity
* The resting time for the advanced level is determined from 45-90 seconds
and the pulse when it reaches between
125-130 beats/min, for beginners when it reaches 60-120 seconds and the
pulse rate when it reaches 110-120 beats/min.
* Exciting working time for speed training does not exceed 14 - 90 seconds
for strength exercises
12-20 times.
b- High intensity training. It aims to develop special physical abilities
Bearing maximum speed Bearing maximum strength
Strength, speed and explosiveness
* The intensity of the training stimulus is high for speed and endurance
exercises between 80-90% of the maximum intensity, for muscle strength
exercises of 75% of the maximum intensity.
*Sexy volume training. The repetition volume of the exercise decreases due
to the intensity of the stimulus: 3: 6 repetitions
* Rest periods The rest periods increase, whether between exercises or
groups in relation to the level
The advanced period is between 90-180 seconds and when breathing reaches
between 110-120 beats/minute.
For the emerging level between 120-240 seconds and when the pulse reaches
110-120 beats/min
* Exciting training time. The duration of the stimulus in each exercise
should not exceed 80-90% of the maximum level that the player can bear,
whether in speed - endurance - ability, and as for strength, it should not
exceed 75% of the player's maximum capabilities.
* It is mostly used in the special preparation period and the competition
period.
(3) Repetitive training aims to develop
Great power top speed
Competitive strengths with speed and endurance
* The intensity of the training stimulus is high and reaches the maximum for
speed and endurance exercises
It remains between 90-100% and for strength exercises it ranges between
80-90% of the maximum intensity.
* Exciting volume of training is a few repetitions, which range in speed
exercises between 1-3 times and strength exercises from 3-6 times so that
they do not exceed the three sets
* Rest periods in case the intensity of the stimulus reaches the maximum, it
is necessary to give the recommended rest and reach in speed exercises
between 10-45 minutes and muscular strength exercises between 2-3 minutes.
* The duration of the exercise stimulus varies The duration of the stimulus
for speed exercises ranges between 2-3 seconds and up to 3 minutes for
medium distances.
*Used in the pre-competition period and the competition period.
Training load types:
Pregnancy types are divided into the following:
The training load is called the external load and the internal load
The external load means the size and intensity of the exercise, as well as
the rest between these exercises in
Each training unit.
* What is the internal load is shown by the physiological and biochemical
changes of the functional organs of the player.
Thus, the internal load is affected by the external load. As the intensity
and size of the external load increases, the internal load is affected,
which in turn affects the level and efficiency of the body. Thus, we find
that there is a direct proportion between all the external and internal
loads, which is an indicator of the external load.
For example: Effects on the muscular system occur when the degree of muscle
influence (the degree of contraction) increases to a degree commensurate
with the intensity with which the exercise is performed. At the same time,
the heart rate increases and the nervous system is stimulated to a degree
commensurate with the intensity of exercise.
Sixth: Indicators that show the intensity of the training load:
The relationship of the pulse rate to the intensity of the training load,
the energy system, the percentage of oxygen consumption and the different
training methods:
Pulse rate Intensity level Energy regimen % Oxygen consumption % Intensity %
Training methods
125% or less beats/min
Above 125-150 n/s
Above 165-180 n/s
Above 180 beats/min
Above 200 beats/s Low
Average
above average
less than maximum
maximum antenna
pneumatic
aerobic + anaerobic
aerobic + anaerobic
anaerobic 50%
60%
75%
90%
100% 30%
60%
70%
80%
90-100% continuous load
continuous pregnancy
Low intensity period
High intensity period
recursive
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