1. Principles of Training

2. When training to improve fitness…
There are certain rules that must be followed when designing a training programme in order for it to maximise effectiveness. These are:
Specificity
Progression
Overload
Reversibility
Tedium

3. Specificity
You must ensure that your training programme is specific to 3 things in order to get the most out of each session:
Your needs
Ensure that the approaches used will improve the aspect(s) of fitness identified
Your activity
Ensure that improvement in this aspect will improve your overall performance
Your ability
Ensure that the demands of the training session are appropriate (not too easy and not too hard)

4. Progression
Training sessions should gradually become more challenging to ensure that your fitness levels continue to improve.
Continuing at the same level of challenge over a long period of time will result in a plateau effect.

5. Overload
Overload happens when you make your body work harder than it normally would. You can do this in 3 ways by increasing one of the following:
Frequency – the number of days a week you train (min 3)
Intensity – how hard you work ( top end of your training zone)
Duration – the length of time you train each session (min 20 minutes)

6. Reversibility This is the loss of fitness when you stop training.
This means that if you interrupt your training for any reason eg injury you cannot restart at the level of work you were at.
You need to go back to a previous stage.
It takes you twice as long to improve as it does to lose fitness!

7. Tedium
The word ‘Tedius’ means boring, therefore Tedium refers to making sure your training session is enjoyable and fun.
This will make you more inclined to work hard and push yourself.