Additional principles of training

Additional principles of training

Overload Principle

• The Overload Principle suggests that a greater than normal stress or load on the body is required for training adaptation to take place.
• The body will adapt to the increased demands and this will allow the systems to become stronger and fitter.
• Specific methods to increase the demand can include increasing frequency (how often you train), intensity (how hard you train), and time (how long you train).

Specificity Principle

• The Specificity Principle states that only targeted exercises will improve specific fitness goals.
• This means that adaptations in the body occur where the muscles have been overloaded.
• For example, running can improve cardiovascular endurance but won’t increase upper body muscular strength.

Progression Principle

• The Progression Principle suggests that there should be a gradual increase in volume and intensity to achieve the desired changes.
• Too sudden and large an increase may lead to injuryand too small and gradual an increase may lead to minimal improvements.
• A periodised training plan that changes every few weeks is considered an effective way to provide progressive overload.

Variation Principle

• According to the Variation Principle, altering some aspects of the training can help the body to avoid reaching a plateau and keep increasing its performance.
• This can mean varying the workouts, the intensity, the repetitions, the type of exercises etc. every few weeks.
• This prevents adaptation, thus ensuring constant progress, and also keeps training more interesting and fun.

Individual Response Principle

• The Individual Response Principle recognises that everyone is unique and hence responds differently to training due to factors like genetics, age, gender, and physiological factors.
• This suggests the need for personalised training plans tailored to the unique needs, objectives and capabilities of the individual.
• It underscores the importance of meeting with a fitness professional to establish these factors.

Reversibility Principle

• The Reversibility Principle refers to the loss of fitness levels when one stops training.
• It is often summarised as ‘use it or lose it’ meaning that you need to stay consistent with your training in order to maintain the fitness gains.
• This suggests the need for maintaining a routine even through holidays and illnesses (as far as possible).

Tedium Principle

• The Tedium Principle suggests that doing the same type of training or exercise continuously can become boring resulting in loss of motivation.
• Incorporating a variety of different workouts, methods, tools or venues can keep things interesting and improve adherence to the training programme.
• This can include introducing new exercises, changing intensity or duration of exercises, or even change of workout location.