Training Principles + Variables + Extra (PT)

Principal of Individuality

Genetics dictate baseline fitness and the magnitude of adaptation.

Cell growth rates, metabolic responses, and endocrine regulation vary, creating "high responders" and "low responders" to identical training programs

Principal of Specificity

Physiological adaptations are strictly specific to the mode, intensity, duration, movement pattern, and energy systems used during training.

Training is done to achieve specific results that the individual wishes to accomplish.

Principal of Reversibility

("Use it or lose it")

Detraining or a major reduction in stimulus rapidly reverses cardiovascular and muscular adaptations

Principle of Progressive Overload

To drive continued physiological adaptation, the training stress (load, volume, or intensity) must be systematically increased beyond baseline levels

Principle of Variation (Periodisation)

Systematic alteration of training parameters (volume, intensity, mode) across (Periodization) macro-, meso-, and microcycles prevents overtraining and plateaus

Training Variables

• Frequency: The number of training sessions per week.

• Intensity: The physical effort or load applied during work intervals (expressed as %1RM, %HR max, %VO2 max, or RPE)

• Volume: The total work completed in a session or microcycle (Reps x sets x Load, or total distance/time)

• Mode / Type: The specific modality executed (e.g., free weights, isokinetic machines, continuous running, or HIIT).

• Rest Interval / Density: The recovery duration between sets or work bouts, determining the metabolic demand and balance between work and rest