Principles of Training

• S - specificity

  P - progressive overload (FITT)

  I - individual needs

  R - reversibility

  O - overtraining
• specificity:

  • making a training programme specific
  • should match the requirements of the activity
  • focused on training the components of fitness most relevant to the sport, position or event
• progressive overload (FITT):

  • training increases in difficulty overtime
  • gradual increase allows positive adaptations to continue overtime
• FITT principles:

  • frequency (how often)
  • intensity (how difficult)
  • time (length of session)
  • type (method of training)
• FITT principles Intensity:

  aerobic calculation = 60% of MHR

  anaerobic calculation = 80-90% of MHR
• individual needs:

  • designed to meet an individuals personal needs to create a challenge
  • performers complete a PAR-Q (physical activity rediness questionnaire) to assess their readiness for training
• individual needs factors:

  • general health and wellbeing
  • current level of fitness
  • gender
  • age
  • long-term goal
  • sports being played
  • amount of time/money available
  • access to facilities
• reversibility:

  • positive adaptations will be reversed if training stops
  • can be from illness, injury and other commitments
  • training regularly will avoid reversibility
  • returning too soon can lead to overtraining and/or more illness or injury
  • return should be gradual to build up to the previous level
• overtraining:

  • training too hard
  • not giving the body enough time to rest

  symptoms:

  • constant thirst
  • muscle soreness
  • frequent illness
  • increased number of injuries
  • lack of progress