Principles of Training DEFINITION The principles of training

1. Specificity DEFINITION: The training undertaken should be relevant to the activity or the

2. Overload DEFINITION: The training must work the body harder than normal so that

3. Progression DEFINITION: Once the adaptations to the body have occurred, training should become

4. Reversibility DEFINITION: If you stop training (due to injury or laziness) you will

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Principles of Training DEFINITION: The principles of training are the rules that need to be followed when planning and undertaking a physical training programme. They help athletes maximise the effectiveness of their training. There are 4 main principles of training: • • Specificity Overload Progression Reversibility Principles of Training

1. Specificity DEFINITION: The training undertaken should be relevant to the activity or the type of sport being performed. It means that you train certain muscles OR components of fitness that will help you in your sport. Examples: 1. If you are a marathon runner you would work on improving your cardiovascular fitness rather than your muscular strength. 2. If you are a cyclist, you would work on improving muscular endurance in your quadriceps, hamstrings and gastrocnemius instead of in your arm muscles. Principles of Training

2. Overload DEFINITION: The training must work the body harder than normal so that there is some stress and discomfort; which eventually leads to ADAPTATION occurs when the body adjusts to the stress/discomfort and improves itself (e. g. muscles get stronger and bigger after lifting weights) Example: 1. Weight-lifters do not train with small weights because they would find it too easy and it would not be a true challenge. Instead they lift heavy weights so that the body is working harder than normal. Principles of Training

3. Progression DEFINITION: Once the adaptations to the body have occurred, training should become progressively more and more difficult. Progression means that training gets gradually harder and harder. This does not mean ‘overdoing it’ as this can lead to injury. Example: 1. Marathon runners would gradually run further distances when training to make sure their training gets progressively more difficult. Principles of Training

4. Reversibility DEFINITION: If you stop training (due to injury or laziness) you will return to your original fitness level. The body will get fitter with exercise BUT stopping exercise will cause this fitness to be lost. Often injury or illness causes reversibility. You would have to stop training, which will lower fitness levels and also cause a drop in performance. Example: 1. If a footballer suffers a long-term injury, once they have recovered, they will not be at the same level of fitness as they were before. Principles of Training