1. 10AADP Principles of Training
Designing a Programme
10AADP Principles of Training

2. Basic Training Concepts
Flexibility
Specificity
Trainability
Frequency
Maintenance
Overload
Warm up/ down
Listen to your body
Recovery
Reversability

3. Principles of Training
The F.I.T.T Principle
Frequency: How many times you train.
Intensity: How hard you train.
Time: How long you train.
Type: The type of training you do e.g. continuous, resistance, circuit, interval and stretching.

4. Specificity
Every type of exercise has a particular effect on the body.
The type of training we choose must be right for the type of improvement we want to see.
Sprinters – Speed, muscle fibres (white)
Endurance train longer at less intensity.

5. Progression As you get fitter your ability to train harder improves.
Progression is achieved by changing parts of your training.
For example increase load, decrease rest, increase intensity etc

6. Overload
Quite simply, we can only achieve improvements in most aspects of physical performance by forcing the body to work beyond it’s current known limits.
In other words OVERLOAD

7. Reversibility
The process of REVERSIBILITY applies to most aspects of physical performance. It means that the effects (or improvements) of training will be lost at about one third of the rate at which they were gained.

8. Tedium (Boredom) We need to stop boredom.
We do this by varying our MOT’s or Methods of Training
Changing it up.

9. How to remember this F- frequency I- intensity T- time T- type
S - specificity
P- progression
O - overload
R- reversibility
T- tedium
F- frequency
I- intensity
T- time
T- type