Principles of Training (shortened notes)

Principles of Training

Training improves performance; follow these 6 principles:

1. Specificity

• Practice what you want to improve.

• Example: Sprinter trains for sprints.

2. Progression

• Gradually increase training load.

• Example: Increase distance weekly.

3. Overload

• Challenge muscles more than usual.

• Example: Lift heavier weights.

• Apply FITT principles.

  • F- frequency (example: by increasing the amount from 3 to 4 times a week)

  • I- intensity (example: by running/ swimming faster or in less time, i.e making training harder)

  • T- time (example: increasing the duration of the session from 1 to 2 hours, i.e spending a longer time on the sessions)

  • T- type (example: a change in the type of exercise or load given in the training programme

4. Reversibility

• Stop training, lose fitness.

• Example: Break = slower times.

5. Variation/Variety

• Mix up training to avoid boredom/injury.

• Example: Gym, track, games.

6. Rest and Recovery

• Rest for muscle repair.

• Example: Rest on weekends.

Glossary

• Adaptation: Response to training load.

• Training load: Work done in a session.

• Loading: Applying a training load.

• Training: Regular exercise to improve fitness.

• Overtraining: Too much load,