Comparison to principles of training
Look at the example development plan on the previous page and compare it against the principles of training.
The development plan is very specific: all sessions target the upper body which has been identified as a weakness. The number of sets, repetitions and % of 1RM - one-repetition maximumA standard measurement of personal weightlifting achievements for any exercise eg squats, deadlifts etc. has also been made specific to the weakness of muscular enduranceThe ability of a muscle or group of muscles to sustain repeated movements against resistance. . Finally, the inclusion of conditioned games When you take the rules of a game and alter them to encourage players to act in a certain way. has made it specific to the activity of tennis.
Progression
The development plan is gradually progressed as sessions increase. The chances of hitting a plateauA stage in your performance when you are no longer making progress and you may need to change your approach in order to develop. are therefore reduced.
A plateau is when something levels off and stops increasing. You might be familiar with this idea from reaction rates in chemistry, or rates of enzyme activity in biology.
A plateau is often seen when you are no longer being challenged in your development plan in PE. This is why it is important you follow the principles of progression and overload when developing a component of fitness.
Overload
Sessions are overloaded in a variety of different ways as time passes. There are examples of overloads in:
- frequency from weeks 4-5: two sessions (week 4) to three sessions (week 5)
- intensity from sessions 2 to 3 as the number of reps are increased
- intensity has also been overloaded in relation to the 1RM - one-repetition maximumA standard measurement of personal weightlifting achievements for any exercise eg squats, deadlifts etc. as the weeks go on
Reversibility
Reversibility is avoided in two ways:
- Training is consistent without any prolonged period of rest to ensure fitness levels do not reverse.
- Rest days are implemented to avoid burnout which could lead to injury and a reversal of progress.
Tedium
The development plan uses a variety of different approaches to avoid tedium.
Even where the same approach is used, the exercises are different. For example, there are four different types of circuits that make use of body weight, kettlebell and dumbbell exercises. This variety ensures motivation remains high.