Quick review of Training Principle Definitions

1. PRINCIPLES OF TRAINING
2

2. TRAINING
PRINCIPLES
Individuality

Overload
Specificity
Reversibility
Variation
Recovery
Periodisation

3. INDIVIDUALITY
Individuals may be predisposed to a particular
component of fitness without training:
strength, power, speed, endurance, flexibility,
agility, balance.
Individuals may respond at different rates to
various types of training.
Some athletes may have a greater recovery time
than others.
Some athletes may have a greater tolerance to
training than others.
THEREFORE, INDIVIDUAL PROGRAMS.

4. Therefore training
programs must be written
to suit the individual! YOU!

5. OVERLOAD
To get a continual adaptation, training VOLUME
(FREQUENCY or DURATION) or INTENSITY
should be gradually increased to force to body to
respond to stimuli.
A solid, biomechanically correct base must be
established first. Even the best training program
can cause injury.

6. Overload
Training should commence slowly
No sudden increases
10% per week (rough estimate)
Cycle hard & easy sessions
48-72 hours between hard sessions

7. PERIODISATION
Training plans/programs need to be divided into smaller
phases.
Typically the training year has three phases:
Transition or off season phase.
Preparatory or pre-season phase.
Competitive or in-season phase.
Each of these phases can be further divided into:
macrocycles (6 weeks).
microcycles (1 week).
The training year should have manageable and
measurable short term goals.
Cycle macro and micro cycles - eg. Strength, speed,
power, recovery.
Cycle easy and hard training sessions by varying the
volume, intensity and rest.

8. PERIODISATION

9. PERIODISATION

11. SPECIFICITY
Training should mimic
competition demands:
movement and energy
systems
components of fitness
intensity and work
interval
non-specific carry over
effects
mental rehearsal and
practice

13. REVERSIBILITY
 "Use it or lose it"
Adaptation
works in both
directions
Strength Vs
endurance
 Obtain, Maintain
or Re-gain.

14. VARIATION
Provide variety
in training
programs/task
s to maintain
interest and
motivation.

15. RECOVERY
 Training programs must allow for adequate
recovery time.
 Hard sessions should be followed by enough
recovery time to allow the body to repair any
damage and adapt.
 Not enough recovery can lead to a reduced rate of
improvement and injury.

16. PASSIVE
RECOVERY
No physical activity at all

during rest period.
 Suitable for low volume
exercise and very low
intensity exercise.

17. ACTIVE RECOVERY
 Very low intensity exercise during recovery period eg.
Walking, light jog, spinning on bike..)
 Helps keep blood pumping so fresh blood can clear
the muscles of lactic acid and provide more oxygen
and glycogen for quicker recovery.
 Essential for high volume exercise of moderate to high
intensity.

18. RECOVERY
(CONT’D)
 Massage between light
sets is beneficial in the
removal of lactic acid.
 Mild stretching between
heavy sets will allow for
more complete
contractions in the
following sets.
 Extending the between set
recovery time is the most
effective method of getting
the same total reps in
each set.