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What we’ll cover
  1. Why do we need to train?
  2. What are some of the key components of training?
  3. How does this fit with your current training program?
  4. What training principles can I use to build a good training program?
  5. How do I map out my training program to make sure I don’t get injured?

Training principles – Peak performance

For most of us, training is a means to an end. Putting in hours of blood, sweat and tears pre game / pre race / pre event to make sure we can give it our best shot (or just survive!)  Sarah Crosbie recently attended a Strength and Conditioning course and shares her training principles and insights for optimal performance.

Call us on 9571 6888 to maximise your training and ensure you are training effectively and safely.

training principles

Why do we need to train?

What is optimal or sub-optimal training? Could we train better or smarter?

Training helps us to improve our sporting performance. It allows us to be ready psychologically, physically, tactically (e.g team or race strategy) and technically ( e.g sport specific skills) to perform well.  As physiotherapists, we specialise in helping you to understand and obtain optimal physical performance.

What are some of the key components of training?

The key components of physical preparation are:

Speed

Strength

Endurance

Flexibility

How does this fit with your current training program?

The inclusion of these four components gives us a balanced training program. Rarely does one sport or activity not involve a mixture of these attributes e.g. AFL involves all four , weightlifting involves a mixture of strength , speed and flexibility and soccer involves mainly speed and endurance but players also need a degree of strength and flexibility.

What training principles can I use to build a good training program?

Some other important training principles include;

Progressive overload: gradually and continually increasing training workload to allow for positive physical changes within our bodies. Hence avoiding a plateau of strength/speed/endurance or flexibility

Specificity: make your training specific to what you want to achieve e.g a runner should train with various running drills, swimmers with swimming drills etc.

Variety: change up your training drills to avoid boredom. This is mainly indicated for athletes who train 3-4 weekly.

Individualisation: make training specific to your individual personality

Recovery: appropriate training followed by appropriate rest allows for ‘super compensation’. This means the body should come back at a higher performance level post recovery.

Reversibility: as the old saying goes “if you don’t use it, you lose it”

All of that taken into consideration….the nitty gritty part of designing a training program involves logistics: Think of the acronym FITT V

Frequency: How often am I training?

Intensity: How hard am I training?

Type: What kind of training am I doing? Speed / Endurance / Strength / Flexibility

Time: How long am I training for?

Volume: How much training am I doing? E.g. how many sets and repetitions of exercises / drills

How do I map out my training program to make sure I don’t get injured?

Whilst it can seem complex and confusing, as physiotherapists we regularly encourage a training method called periodisation.  Periodisation divides a training year/season into small manageable intervals.  This training principle ensures that an athlete can hit peak performance at the most important stage of their season e.g. finals, competition time or even the Olympic Games!

The “periods” of periodisation could be ‘preseason , in season , off season’ or ‘pre competition , competition , transition’. Each “period” is split into “phases” ( e.g general conditioning or specific conditioning phase). Each “phase” is divided into “micro cycles” (weekly training load) , “meso cycles” ( monthly training load) or “macro cycles” ( a collection of a few meso cycles).

Some general training considerations for monthly or “meso/macro cycles” include:

Reducing training volume by 30-50% every 3-6 weeks to allow for super compensation ( i.e. training and recovery to enhance performance).

During competition or finals stage of the season, training volume is usually cut by about 40-70%. Fitness will have been built throughout the season hence at finals or competition stage it just needs to be maintained. Skill specific work and tactical play is of most importance. Hence high intensity sessions are still key, but their volume can be reduced.

Whether you are training for a specific event or even just every day tasks, follow these training principles to get the most effective and safe training program.  Make an appointment with any of the Malvern East Physiotherapy team to optimise and revamp your training program.  We would be delighted to assist you to reach your peak performance!  Book online or call us today!


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

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