Further principles of training and how they are applied to training methods

Application of Training Principles

The training principles describe how to use specific methods of training for maximum benefit and are applicable to any discipline or sport.
Progression involves increasing the intensity, frequency, or time of exercise gradually over time to improve physical satisfaction and minimise the risk of injury.
Overload specifies that in order to improve, one must push their body to perform harder than it normally does. This triggers physiological changes such as increased muscle strength and endurance.
The principle of specificity states that training should be relevant and appropriate to the sport or desired outcome for which the person is training.
Reversibility involves the concept that gains from training are lost when the training stops, i.e., ‘use it or lose it’.

In this context, FITT stands for Frequency, Intensity, Time, and Type - key factors that should be varied to prevent fatigue and boredom.
Frequency refers to how often one should train each week, considering rest days.
Intensity refers to how hard one should be training during each session.
Time or length of each exercise session should be optimised to achieve the best results, depending on the training goals.
Type involves the kind of exercises performed, and should be specific to the training goals and varied to ensure balanced physical development.

Continuous Training is a form of aerobic exercise that is performed at a steady, regular pace for a longer period. It improves cardiovascular fitness and burns fat.
Interval Training alternates periods of high-intensity work with periods of low intensity work or rest. It improves both aerobic and anaerobic fitness.
Fartlek Training is a combination of continuous and interval training. It involves changing the speed and intensity of exercise at random intervals, creating unpredictability.
Circuit Training involves a series of exercises performed one after another with little or no rest in between. It’s a high intensity workout that improves cardiovascular and muscular strength.
Weight or Resistance Training is a type of strength training that uses external resistance to cause muscle contractions to build strength, endurance, and size of skeletal muscles.

Different sports or fitness goals will necessitate different training methods. For example, a sprinter may benefit more from interval training, whereas a long-distance runner may find continuous training more helpful.
Understanding the sports’ requirements, one’s personal fitness level, and goals can help in determining the right mix of training methods.
Training variability is crucial in preventing adaptation plateau, maintaining motivation, and promoting a range of fitness improvements.
Furthermore, while focusing on specific training related to one’s fitness goal, it is important not to neglect other aspects of fitness to ensure well-rounded physical development.