Additional principles of training

Additional Principles of Training

Specificity

  • Specificity refers to the concept that training should be relevant and appropriate to the sport for which the individual is training.
  • This principle ensures that the body’s physiological and psychological adaptations from training will enhance performance in the chosen sport.
  • Application of specificity includes factors like the type of training, muscles involved, intensity and duration.

Progressive Overload

  • The principle of Progressive Overload implies that to improve physical fitness, the body or specific muscles must be stressed.
  • This can be achieved by manipulating various training elements such as frequency, intensity, or time.
  • Incremental increases need to be manageable to avoid injury from overtraining.

Reversibility

  • Reversibility implies that an athlete’s fitness will decline if they stop training or decrease the intensity, frequency, or duration of their workouts.
  • Adaptations resulting from training will diminish over time if training stimulus ceases.
  • Maintenance of fitness levels requires regular and consistent exercise.

Individual Differences

  • Individual Differences refer to the fact that everyone responds differently to exercise.
  • Factors such as age, gender, fitness level and genetic makeup can influence an individual’s responsiveness to training.
  • Tailoring training to individual needs and abilities ensures optimal performance improvements.

Variety

  • Principle of Variety in training prevents overuse injuries, targets different muscle groups and enhances motivation.
  • Methods to include variety are cross training, incorporating new exercises or changing the intensity/duration of workouts.
  • Variety is essential for sustained progress and to prevent the plateau effect.

Recovery

  • Recovery is crucial to repair muscle tissue, replenish energy stores and adapt to the demands of physical activity.
  • Exercise should be followed by a period of reduced intensity or complete rest to ensure appropriate recovery.
  • Optimal recovery is as important as training itself for maintaining performance and preventing injuries.

Adaptation

  • Adaptation refers to how the body responds to training or exercise over time.
  • Gradual exposure to increased workload results in physiological changes that improve fitness.
  • Acknowledging adaptation can help programme design and measure progress over time.