12/11/2023 0 Comments Said principle fitnessResistance Training ApplicationsĪnaerobic exercise, such as performing bodyweight or weight resistance exercise, produces specific adaptations in the body which are very different from the adaptations produced by aerobic exercise. This may involve an emphasis on plyometric type movements, squat jumps, and explosive stop/start sprinting. When you train in the gym or at home, you should concentrate on exercises that simulate as closely as possible the ways your body moves when it is on the court. So, how does all of this actually affect your exercise choice? Well, if you are basketball player, the majority of your training time should be spent on the court. In other words, 90% of the effect will be wasted! Unless your exercise mimics your sports performance exactly, there will be a drop off in effect.Īccording to Sports Scientist Matthew Wright, 100 hours of endurance running will produce a similar effect to just 10 hours of actual cycling training for a cyclist. Yet, the first word in the SAID principle is specific. If you are training in the gym or at home for a sport, you obviously want the effort you expend there to pay off on the field. In fact, a 1975 study showed that swimmers showed no improvement in VO2 max when running the treadmill. That means that a swimmer is better off swimming than he is running on the treadmill. The SAID principle tells us that in order to achieve the greatest gains in our ability to perform a chosen task, most of our training time should be spent performing that task or tasks that are extremely similar to it. Until you identify what you are training for, you cannot select the exercises that will get you there. Are you set on smashing a baseball out of the stadium?.Do you want to lose 5 inches around your waist?.Is your goal to improve your vertical jump for basketball?. In order to be able to apply the SAID principle, you need to know what the end goal of your training is. Now, if you took the sprinter and placed him on the start line of a marathon, he would probably not perform that well, just as the marathoner would more than likely be less than impressive as a 100-meter sprinter. There would be little point in his training at a 1600-meter distance. The majority of his training will be spent running long distances. The marathon runner, on the other hand, will focus on long distance endurance type training in order to build up his running time and to improve his cardiovascular response. As a result, he will improve his sprint performance. The sprinter will train with explosive plyometric exercises that are of short duration, performing exercises will simulate the actions his body goes through during the 10-20 seconds that he is actually performing a sprint. Your training, then, needs to be in harmony with your desired outcome.Ī simple example of the SAID principle in action can be seen by comparing the training of a sprinter with that of a marathon runner. This includes the angles at which you train, the muscle contractions you impose and the speed at which you train. The SAID principle simply states that the way you train is the way you will perform. In this article, we discover how you can utilize this scientific principle to fast track your training gains. Unless your training regimen is founded upon the SAID principle, it’s likely that you’re going to end up spinning your wheels. Are you putting in the effort in your workouts but not getting the results you deserve? Your lack of progress may well have to do with the make-up of your exercise program.
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