Principles of Training

Principles of Training

Principles of Training

Specificity

  • Specificity refers to the principle that training must be relevant and tailored to the sport for which the individual is training.
  • The choice of exercises, mode, and intensity of training should match the requirements of the sport.
  • This principle ensures that the correct muscle groups are targeted and the desired outcomes achieved.

Overload

  • The principle of Overload states that to improve fitness levels, the body must be pushed to work harder than it usually does.
  • Overload can be achieved by increasing either intensity (how hard), frequency (how often), or time (how long) of training activities.
  • Care should be taken to avoid injury or overtraining fatigue by implementing increases gradually.

Progression

  • Progression states that the intensity and/or duration of training must gradually increase over time for fitness to continue improving.
  • This can be achieved by increasing the weights lifted, distance run, or length of a circuit training session.
  • Without progression, fitness levels can plateau and performance can stagnate.

Adaptation

  • Adaptation refers to the body’s physiological changes in response to training.
  • After a period of consistent training, the body adapts to become more efficient at the demands being placed upon it.
  • Rest is crucial to this process so the body can recover, adapt, and prepare for the next training session.

Reversibility

  • Reversibility refers to how quickly fitness levels can decline if training is stopped or reduced.
  • This principle suggests that it is easier to lose fitness than gain it.
  • Continued training is necessary to maintain fitness levels; ‘use it or lose it’.

Individual Differences

  • Individual Differences mean everyone is different in terms of body size, shape, fitness level, and genetics.
  • These factors can influence the effectiveness and results of the workout plan.
  • Therefore, training programs should be designed based on individual needs and capabilities.

Variance

  • Variance is the principle of incorporating a variety of exercises into a training programme to avoid boredom and plateauing.
  • Changing up exercises, intensity, and duration can help keep motivation up and allow different muscles to be worked.
  • Incorporating variance in workouts can result in more balanced overall strength and endurance.