The Application of Training Principles

A training programme should take into account differences between individuals and what they are trying to achieve

Before planning a training programme, the individuals current activity level must be assessed (initial fitness testing may be appropriate). Their age, time available, equipment available and skill level must all be taken into consideration.

When developing a training or exercise programme it is essential to be aware of the principles that govern the way in which the body responds to physical exercise Training Principles OverloadProgressionSpecificityReversibilityVariance The examiner will expect you to be able to name each principle and explain how it can be used to improve fitness

Overload Improvements are gained by forcing the body to work beyond its current known limits

Overload The workload must be progressively increased during training. Body responds by adapting to increased workload. Overload must be progressive (5 – 10%) of existing capability, but not excessive. Overload can be achieved by a combination of increasing the frequency, the intensity and the duration of the activity

Overload Rate of improvement will vary according to nature of work and experience of performer. Beginner will make more rapid advances than an advanced performer.

Progression Progression must be built into a programme for improvement to be made.

Progression Easy  Difficult

Progression General  Specific

Progression Quantity  Quality

These three principles should embrace overload, adaptability, specificity and peaking Increased training load (overload) will lead to adaptability General fitness to event specific fitness (specificity) Reduce quantity, increase quality, leads to peaking The importance of progression will depend on ones aim.

Specificity Effective training must be specific to the activity. (However, a good general fitness is required before any high degree of specificity can be applied) If you want to be an elite 1500m runner you wouldn’t train to improve your cardiovascular endurance by swimming, cycling or rowing

Specificity Training must have the aim of improving different aspects of performance. Eg a hammer thrower in the off season will train to improve explosive strength, speed, agility, balance, coordination – all of which will ultimately lead to improved hammer performance

Specificity Specificity must also take into account that different sports use different energy systems.

Eg A 5000m runner needs aerobic fitness primarily, but also needs an anaerobic sprint finish.

Team games players need to train both systems

A weight lifter only needs to train anaerobically

Reversibility Improvements in fitness will be lost at one third of the rate they were gained. ie If you stop for injury, fitness is lost at the rate of one third of the time it took to gain. A beginner who makes big progress in the first few weeks may lose it all quite quickly during a forced lay off Someone who has spent many years building up fitness will lose rather less in the same period. ie the effects of training are easier to maintain if gained over a longer period.

Variance Build variety into your training to avoid becoming demotivated and bored. Repetitive training can also cause overuse injuries

Peaking You can only operate at your best for a limited period. Peak performance must coincide with major events or competitions. By building progression into a fitness programme you can plan to peak at the right time.

Peaking is difficult to get right!