Principles of Training

Getting the best out of your training requires a little planning. The best training programmes are built on principles of specificity, overload, progression and reversibility.

Training should be matched to an individual's needs.

By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness.

A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone.

The key principles when planning a programme are:

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.

Overload - fitness can only be improved by training more than you normally do. You must work hard.

Progression – start slowly and gradually increase the amount of exercise and keep overloading.

Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

In planning a programme, use the FITT principles to add the detail:

Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide how long to train for.

Type - decide which methods of training to use.

You should also consider the principle of moderation. It is important to have rest periods which allow the body to adapt.