The principle of tranference:
The principle of transfer is the influence of one type of exercise on the performance of another type of exercise. There are three types:- Positive transference: when one exercise improves the performance of another one.
- Negative transference: when one exercise makes the performance of another more difficult
- Neutral transference: when one exercise doesen't have effect on the performance of another
Examples of each training principles:
- Principle of effective charge: Let's suppose that we have a person "A" this person want to work strength by doing weightlifting. A has proved that the maximun weight that he can lift is 100 kg. A is a begginer so he must start working at his 40%. He must lift 40kg. We have a person "B" that has proved that the maximun weight that he can lift is 170kg. He has been working in weight ifting for 3 years and he want to improve his strenght, to archieve it he must work at his 60%. He must lift 102kg.
- principle of progression of the load: We have the same person "A" who workout 2 days per week. If he wants to improve he shoul at first increase the days of workout for example he should start working out 3 days per week. Next he should increase the repetitipons of the exercise. let's suppose that at first he did two series of fifteen repetittions. If hr wants to improve he should do two series of twenty rpetitions. At last he should increase the percentage of his working (instead of working at his 40% he shuld start working at his 50%)
- principle of variety: A is doing deaweight weightlifting, in this exercise he is working quadriceps, abs and bíceps. He should do strength exercises for those muscles and their antagonists (hamstings, lumbar muscles and tríceps). Some examples are squats, situps and push-ups.
- principle of optimal relationship between load and recovery: A start working out 2 days per week, he does that for 3 weeks. then he has one week of rest. After that he should start working out 3 days per week for three weeks. Then he has one week of rest and so on.
- Principles of repetition and continuity: A has to work out 4 days per week. If he start working out only 2 days, the progression wouldn't be effective.
- Reverse action principle: A is in his 10th week of work out when he has a vertebral fracture. He has to rest for three months what means that he is going to lose all of his improvement.
- Principle of periodization: For A I have designed a mesocycle of 3 weeks of work out and 1 week of rest. After 3 mesocycles A sould take a rest of two weeks.
- Principle of individuality: the training designed for A wouldn´t be useful for B (B is a profesional weightlifter) B should train way harder than A with different and more especiffic exercises and different cycles.
- Principle of spececialization: For any weightlifter like A, endurance athletics aren't a good option because in each sport you use a different type of muscles and with endurance athletics you would lose muscle mass.
- principle of transference: A type of exercise that would be good for a weightlifter would be swimming as it makes your back stronger wich is very good if you don´t want to injure yourself while working out.
