Principles of Training

  1. The Principles of Training are rules to follow to create effective training routines. These principles are:

    a) Specificity: This asserts that training must be relevant and appropriate to the sport or physical activity an individual is training for.

    b) Overload: This highlights the need to make the training harder than normal to stress the different body systems, which can lead to improved performance.

    c) Progression: This refers to the gradual increase in the intensity, duration, frequency or difficulty of the training program.

    d) Reversibility: This principle affirms that any adaptation that takes place as a result of training will be reversed when you stop training.

    e) Tedium: This highlights the need to vary training to avoid boredom and maintain motivation.

  2. Understanding these principles is essential in planning and devising an effective Personal Exercise Programme (PEP).

  3. Specificity dictates that training should match the needs of the sporting activity, to improve the body’s development and adaptation to the specific demands of the sport.

  4. Overload involves, working the body harder than it is normally worked to enhance endurance. This can be achieved by increasing intensity, frequency, or time of your workouts.

  5. Gradual increments in training, proposed by progression, ensure safety and reduce the risk of injury. It also maintains interest and provides a sense of achievement.

  6. Reversibility explains that if training is stopped, or reduced for a period of time, the body will de-condition and fitness levels will decrease. This principle underlines the importance of maintaining a regular exercise programme.

  7. Incorporating variety into training programs helps to avoid tedium. Varied exercises help to keep individuals interested and enthusiastic, maintaining motivation levels.

  8. To remember these principles easily, use the acronym SPORT: Specificity, Progression, Overload, Reversibility, and Tedium.

  9. Knowledge of these principles, and their appropriate application, will allow for efficient and effective preparation, ultimately improving performance levels.