Principles of Training

Specificity

Process of replicating the characteristics of physical activity in training to ensure it benefits performance.

The 4 categories to consider are:

  • Muscle group

  • Skills performed

  • Fitness components used

  • Predominant energy systems used

E.g. A swimmer wouldn't carry out the majority of their training on land.

Progression

Overload (FIT): Frequency, intensity, time

Systematically increasing the demands on the body is needed for continuous improvement.

The human body responds to stress caused by physical work. This adaption is sometimes known as a training effect. As the adaption takes place the body becomes more comfortable with the workload. Progressive overload is required to cause further charge or it will result in a plateau.

Variables to apply progressive overload:

  • Distance of work

  • Duration of work

  • Time of recovery periods

  • Number of repetitions

  • Number of sets

Reversibility

Any adaption that takes place as a result of training will be lost if you stop training.

Atrophy in the muscles after stopping training.

Recovery (rest principle)

Athletes need adequate time to recovery from training and competition increases risk of fatigue or sustaining injuries.

Variety

Systematic process of changing one or more variables in the training programme over time to ensure training remains challenging and effective

  • Changing the training environment

  • Change the training activity

  • Introducing competition

Periodisation

Systematic approach to athletic training

Divides training into specific phases throughout the season

Each phase has unique goals and training intensities

Helps prevent burnout and optimise performance

Recovery and overload periods are designated to each phase.

Macrocycles

  • Annual plan

  • Subdivided into mesocycles or transitions, preparation and competitive

Mesocycles

  • Lasts for a period covering weeks or months

  • Requires overload

  • Compromises of microcycles

Micro cycles

  • A weekly training program

  • Each session will have a specific goal

Preparation Phase (pre-season)

Duration: 8-12 weeks before competition

Goals:

  • Build strength and endurance

  • Develop sport-specific skills

  • Establish fitness baseline

Training Elements:

  • Progressive resistance training

  • Cardiovascular conditioning

  • Develops technical skill

Intensity: gradually increasing (60-85% max effort)

Competition Phase

Duration: throughout the main season

Key components:

  • Maintain peak fitness

  • Sport-specific training

  • Recovery between competitions

Training Adjustments

  • Reduced volume, maintain intensity

  • Technical refinement

  • Tactical preparation

Intensity: high but strategic (80-95% of max effort)

Transition Phase (post-season)

Duration: 4-6 weeks after competition season

Focus: active recovery and mental refreshment

Activities

  • Light exercise

  • Injury rehabilitation if needed

  • Mental recovery

Intensity: low to moderate (40-60% of max effort)