Principles of training (part 1)

The purpose of this series of posts will be to describe how to train. The first steo in this process is to describe the principles on which training is based.

Training Principles

No single method will best train each of the various energy systems of the human body. To be successful, all training programs must follow these principles:

• Adaptation
• Overload
• Progression
• Specificity
• Individuality
• Reversibility

Adaptation Principle

The purpose of training programs is to produce metabolic, physiological, and psychological changes that allow swimmers to perform better in competition. The term adaptation refers to changes that take place in response to training. The adaptive process occurs when the various organs and tissues of the body operate at a level greater than usual. Some functional insufficiency will occur initially because the organs and tissues are being asked to provide more force, more energy, more chemicals, and so forth than usual. Because of that insufficiency tha organs and tissues will adapt in a variety of ways that will allow them to meet the demands being made. 

Some adaptations to training occur within days, whereas others may take weeks or months before they are of sufficient magnitude to improve performance. An athlete must generally train for 5 to 7 days before some kinds of improvements occur, such as increases in blood volume, blood shunting, and lactate removal. Those improvements can be significant within 10 to 20 days. Structural changes in and around the muscles, such as increases in enzymes, myoglobin, mitochondria, contractile protein, and capillaries, take more time. Significant changes can occur in 6 to 8 weeks, and improvements in some physiological functions may continue to occur for up to 4 years with continuous training.

The adaptation process includes at least three steps:

1. Create the need for specific adaptation with proper training.
2. Provide nutrients for growth and repair of tissues.
3. Provide enough rest for growth and repair to take place.

After an athlete has completed the adaptive process,  the level of training that produced the adaptations will be sufficient only to maintain them and the level of performance they made possible. To improve performance even more, the athlete must increase the duration or intensity of training to create further adaptations.