Principles of Training and Overload

Understanding Principles of Training and Overload

  • The principles of training are rules to follow to get the most from your training.
  • These principles are specificity, overload, progression, and reversibility (SOPR).
  • Applying these principles helps optimise the benefits of training and reduces the likelihood of overtraining or injury.

Specificity

  • Specificity refers to training that is relevant and appropriate to the sport for improvement.
  • For example, a long-distance runner would focus on endurance training, while a sprinter would focus on speed and power.

Overload

  • Overload involves increasing the intensity, duration, type, or frequency of training, which exceeds the body’s regular working capacity.
  • This causes the body to adapt and become more capable of handling that level of physical demand, leading to improved performance over time.
  • Overload should be incremental to avoid injury and it can be achieved via FITT (Frequency, Intensity, Time, and Type) principle.

Progression

  • Progression is about increasing the intensity or duration of training gradually over time.
  • It is vital to avoid a plateau in fitness level and prevent injury.
  • However, the progression must be based on the individual’s capability, ensuring it is challenging but achievable.

Reversibility

  • Reversibility is the concept that fitness improvements are lost when you stop training.
  • It means that athletes need to continue training consistently to maintain their fitness levels.
  • Changes may reverse faster than it took to initially gain them, emphasising the importance of maintaining a regular training schedule.

Balancing Overload and Recovery

  • Effective training involves a balance between overload and recovery.
  • Overtraining without adequate recovery time can lead to the symptoms of overtraining syndrome, such as poor performance, fatigue, and increased risk of injuries.
  • Sufficient time for recovery and good nutrition are critical to allow the body to adapt to the increased demands being put on it.

Tedium

  • Tedium can be avoided by varying training methods, locations or intensity. This is known as the principle of variety.
  • Variety can help to keep motivation levels high, aid adherence to training and prevent overuse injuries.