Info: General training principles

Methodical training principles, also known as training principles, are guiding principles that apply to all sporting activities. Those who plan their training independently and do not follow fixed training plans should adhere to the following training principles:

Training stimulus:

The training stimulus must exceed a certain threshold. The required level of stimulus depends on the training status of the respective athlete. This means that a certain stimulus does not have the same effect for every person. For example, a competitive athlete needs a greater stimulus to make progress than a healthy athlete.

Individualised load:

The training must be tailored to the individual needs and the mental and physical requirements of the person training. Factors include age, gender and training condition. The limits of endurance must be respected without compromise.

Increasing load:

Over time, training stimuli that remain the same only have a maintaining effect. If you want to increase your performance, the load must also be increased so that the body continues to be stimulated to adapt.

Right load sequence:

If several coordinative-technical and conditioning skills are trained in one training session, you should pay attention to the correct sequence.

Coordination, technique and speed training takes place in a recovered state, immediately after the warm-up. Strength training is then carried out before any endurance training, followed by a cool-down and any stretching.

Varying loads:

Similar training stimuli lose their effect over time. This is why training loads must be varied systematically and according to plan. Monotony for the psyche and monotony for the organs should be avoided. Variation can be achieved by changing the intensity (weight), the volume (sets) and the choice of exercises.

Varying loads:

Different forms such as strength, endurance or coordination training place different loads on the body, which is why the focus should not be on just one area.

Avoiding imbalances:

Muscular imbalances are defined as increased muscle shortening and/or muscle weakening between the agonist (player) and antagonist (opponent) due to one-sided strength development with simultaneous neglect of their ability to stretch. They are caused by a lack or absence of physical exertion and one-sided strain during sport or in everyday life. Insufficient regeneration and incorrect execution of movements can also lead to injuries to the musculoskeletal system.

Optimal ratio of strain and recovery:

Regeneration is just as important as strain. Regenerative measures must be planned and implemented just as carefully as training. It is important to bear in mind that regeneration processes are also influenced by psychological and emotional factors.

Continuous exercise:

Regular training develops performance potential. As a general rule, it is better to train for a shorter period several times a week than just once and for a very long time. Interruptions to training that do not serve the purpose of targeted regeneration usually lead to a reduction in performance.

Different adaptation times:

The different regeneration and adaptation processes require different amounts of time. Functional adaptations occur faster than structural ones. For example, the musculature adapts more quickly than the passive parts of the musculoskeletal system (e.g. tendons or bones of the skeleton).

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