Principles of training

• Specificity


  The training should be tailored to the needs of the individual and the demands of the sport they take part in.
• Progressive Overload

  Overload- simply put is ‘working harder than normal’ - By doing this the body will adapt and improve.

  Progression - refers to the fact that the overload should be gradually increased as the body adapts.

  Progressive overload - may for example mean gradually running further or lifting heavier weights.

  You should overload sensibly - if you progress too quickly then you may suffer an injury.
• Reversibility

  If an individual stops or decreases their training level, then their fitness and performance are likely to drop.

  Muscle strength and cardio-vascular endurance can drop quite quickly if training stops altogether. Caused by illness, injury, boredom or other commitments.
• Tedium


  Refers to boredom.

  Training should be altered and varied to prevent an individual from suffering from boredom.
• Frequency


  Refers to how often someone trains.

  Normally training should take place 3 times a week. As fitness increases, the ability to train more often is possible.
• Intensity


  Refers to how hard you train - how fast you run/how heavy the weight is that you are lifting, etc. 

  As fitness increases, the intensity should be suitably increased.
• Time


  Refers to how long you train for. 

  As Fitness increases, the length of time spent training may well increase.
• Type

  Refers to the method of training used, e.g. continuous training.

  The training type must remain suitable to gain the specific fitness benefits that are required.