Trainability

Trainability

The terms “adaptation” and “trainability” are often used interchangeably in coaching. However, the difference between them is significant.

Adaptation refers to changes in the body as a result of a stimulus that induces functional and/or morphological changes in the organism. The degree of adaptation is dependent on the genetic endowment of an individual. However, the general trends or patterns of adaptation are identified by physiological research, and guidelines are clearly delineated of the various adaptation processes, such as adaptation to muscular endurance or maximum strength.

Trainability refers to the faster adaptation to stimuli and the genetic endowment of athletes as they respond individually to specific stimuli and adapt to it accordingly. Trainability has been defined as the responsiveness of developing individuals to the

training stimulus at different stages of growth and maturation.

A critical period of development refers to the point in the development of a specific capacity when training has an optimal effect. Other factors are readiness and critical periods of trainability during growth and development of young athletes, where the stimulus must be timed to achieve optimum adaptation with regard to motor skills, muscular, and/or aerobic power.

Figure 7 Variation in Trainability (Adapted from work by Bouchard et.al., 1997)

Figure 7 illustrates the evidence to date that supports the fact that there is a high degree of variation in the trainability of humans (athletes), both from the standpoint of the magnitude of change and the time course of response to a given stimulus. This probably reflects the ‘elasticity’ of response to various stimuli and human diversity (as largely dictated by the underlying genetic matrix and supported by the environment in which an individual is immersed) (Norris & Smith, 2002).

The 5 Basic S’s of Training and Performance are Stamina (Endurance), Strength, Speed, Skill, and Suppleness (Flexibility). (Dick, 1985)

Stamina (Endurance)

The optimal window of trainability occurs at the onset of PHV. Aerobic capacity training is recommended before athletes reach PHV. Aerobic power should be introduced progressively after growth rate decelerates.

Strength

The optimal window of trainability for girls is immediately after PHV or at the onset of the menarche, while for boys it is 12 to 18 months after PHV.

Speed

For boys, the first speed training window occurs between the ages of 7 and 9 years and the second window occurs between the ages of 13 and 16. For girls, the first speed training window occurs between the ages of 6 and 8 years and the second window occurs between the ages of 11 and 13 years.

Skill

The window for optimal skill training for boys takes place between the ages of 9 and 12 and between the ages of 8 and 11 for girls.

Suppleness (Flexibility)

The optimal window of trainability for suppleness for both genders occurs between the ages of 6 and10. Special attention should be paid to flexibility during PHV.

Figure 8 illustrates the Windows of Optimal Trainability for Females and Males. Two windows — stamina and strength — are based on the moving scales of the onset of the growth spurt and PHV. The other 3 windows — speed, skill, and suppleness — are based on chronological age.

The trainability of the different systems for children and youth with a disability is not well understood. Applying this information to specific athletes with a disability is a good example of coaching being an art as well as a science.

Figure 8 Pacific Sport - Optimal Windows of Trainability (Balyi and Way, 2005)

All Systems Are Always Trainable!