Principles of training

• Principles of training:

  S- specificity

  P- progressive

  O- overload

  R- reversibility

  T- tedium
• Specificity- gearing training to the activity and components of fitness you want to develop.

  This will improve your fitness because you are tailoring your training to be specific to you.

  
  

  Example- An 100m sprinter focusing on speed and power in training sessions.
• Progressive overload- gradually increasing the amount of overload so that fitness gains occur without injury.

  This will improve your fitness because you are working your body harder than it normally would.

  
  

  Example- a weight after gradually increasing their weights in training.
• Reversibility- any fitness improvement or body adaption caused by training will gradually reverse and be lost when you stop training.

  To improve fitness you must constantly train and avoid long gaps between sessions.

  
  

  Example- Injury or illness could cause an athlete not to train meaning their levels of fitness decrease.
• Tedium- variety needs to be included in your training, otherwise it will become boring.

  This will improve fitness because it means the athlete won't get bored of training meaning they will continue to train and improve their fitness.

  
  

  Example- A swimmer incorporating land based training into their programme to avoid boredom.
• Principles of overload:

  F- frequency

  I- intensity

  T- time

  T- type
• Frequency- increasing the amount of sessions we train a week.
• Intensity- increasing how hard we train, for example lifting a greater resistance, or by training at a greater percentage of maximal heart rate.
• Time- training for longer periods of time, reducing recovery time or doing more sets and reps.
• Type- using a variety of training types and combining training methods.