There are seven principles of training
- Specificity
- Progressive overload
- Detraining/Reversibility
- Measurable progress
- Diminishing returns
- Variety
- Individuality
(Crystal Hede, 2011)
Specificity
The principle of specificity states that optimal gains are made when activities in the training session are specific to the sport by mimicking game movements and requirements such as
- Task requirements
- Energy systems required
- Muscle groups required
- Components of fitness
For example for the sport of rugby which is a high intensity interval sport you wouldn’t be running marathons every training session because rugby players predominately use the ATP-CP and lactic acid energy systems. Another example is that futsal players would not practising passing a ball or any upper body strength work because futsal is played with the players feet and the hands and arms are irrelevant to the sport (How does training affect performance, 2015).
Progressive overload
To strengthen a muscle you have to work it beyond its usual intensity. The load must progressively increase so that the muscle is continually working beyond its usual intensity. Overload can be achieved by using the FITT principle (Mac, 2015).
Frequency
This refers to the number of sessions per week and generally the more you train the more your fitness improves because training more times each week is progressively overloading the body. Note that all programs should give enough rest time between sessions for the body to recover
Intensity
The intensity is how hard you train in each session which can be measured by heart rate of the athlete while they are doing the exercise. this heart rate is called target heart rate and can be calculated by
220-age
which is the maximal heart rate. Then find the percentage of your maximal heart rate using the chart below and that is your target heart rate for the intensity you are training at (Crystal Hede, 2011).
- Specificity
- Progressive overload
- Detraining/Reversibility
- Measurable progress
- Diminishing returns
- Variety
- Individuality
(Crystal Hede, 2011)
Specificity
The principle of specificity states that optimal gains are made when activities in the training session are specific to the sport by mimicking game movements and requirements such as
- Task requirements
- Energy systems required
- Muscle groups required
- Components of fitness
For example for the sport of rugby which is a high intensity interval sport you wouldn’t be running marathons every training session because rugby players predominately use the ATP-CP and lactic acid energy systems. Another example is that futsal players would not practising passing a ball or any upper body strength work because futsal is played with the players feet and the hands and arms are irrelevant to the sport (How does training affect performance, 2015).
Progressive overload
To strengthen a muscle you have to work it beyond its usual intensity. The load must progressively increase so that the muscle is continually working beyond its usual intensity. Overload can be achieved by using the FITT principle (Mac, 2015).
Frequency
This refers to the number of sessions per week and generally the more you train the more your fitness improves because training more times each week is progressively overloading the body. Note that all programs should give enough rest time between sessions for the body to recover
Intensity
The intensity is how hard you train in each session which can be measured by heart rate of the athlete while they are doing the exercise. this heart rate is called target heart rate and can be calculated by
220-age
which is the maximal heart rate. Then find the percentage of your maximal heart rate using the chart below and that is your target heart rate for the intensity you are training at (Crystal Hede, 2011).
The intensity of each training is also governed by what sport you are training for and is the intensity specific to that sport (Bompa, 1987).
Time
Time is the length of training session or program. Length of training session can be increased to progressively overload the body. Six weeks is the minimum duration of any fitness program
- aerobic is generally 12 weeks
- Anaerobic is generally 6-10 weeks
- ATP-CP is generally 6-8
(Crystal Hede, 2011)
Type
The type of training refers to the eight types of training which are
- Continuous training
- Fartlek training
- Interval training
- Circuit training
- Plyometrics
- Flexibility Training
- Resistance Training
- Weight training
The type of training you use is dependent on which energy system you want to train and what stage of the annual plan you are in (Crystal Hede, 2011).
Detraining/Reversibility
The principle of reversibility says that the training and gains you have achieved from training are reversible even after only one or two weeks after stopping training or reducing you training. The gains are often lost faster than the rate they were made. This detraining effect is evident in all the components of fitness such as flexibility, muscular strength, speed, muscular endurance aerobic capacity and agility. many athletes do the minimal required work to maintain their level of fitness during the transition phase of the annual plan (How does training affect performance, 2015).
Measurable Progress
Measurable progress states that you should test your fitness regularly to measure improvements or deterioration in fitness. This will give you an indication if your training is working or if you have to rethink your training plans and/or your annual plan (Crystal Hede, 2011).
Diminishing returns
The law of diminishing returns states that as you get fitter the rate you get fitter at will slow down. If a unfit person started a training program he/she would see dramatic improvements at first and then the rate of improvement would slow down. If a fit person started a training program improvements would be a lot slower due to the law of diminishing returns.
Variety
According HSC online variety is 'The principle of variety states that athletes need to be challenged by not only the activity but also by the implementation of the activities and this is often achieved by cross-training' (HSC online, 2015). Even though Variety is not essential often training can become repetitious and boring and this is evident in endurance activities that involve few technical skills. including variety makes training more interesting and enjoyable for the athlete increasing motivation (Crystal Hede, 2011).
Individuality
Each individual is different physiologically and physiologically due to many factors so training programs need to cater for each person specific needs for optimal gains (Crystal Hede, 2011).
Time
Time is the length of training session or program. Length of training session can be increased to progressively overload the body. Six weeks is the minimum duration of any fitness program
- aerobic is generally 12 weeks
- Anaerobic is generally 6-10 weeks
- ATP-CP is generally 6-8
(Crystal Hede, 2011)
Type
The type of training refers to the eight types of training which are
- Continuous training
- Fartlek training
- Interval training
- Circuit training
- Plyometrics
- Flexibility Training
- Resistance Training
- Weight training
The type of training you use is dependent on which energy system you want to train and what stage of the annual plan you are in (Crystal Hede, 2011).
Detraining/Reversibility
The principle of reversibility says that the training and gains you have achieved from training are reversible even after only one or two weeks after stopping training or reducing you training. The gains are often lost faster than the rate they were made. This detraining effect is evident in all the components of fitness such as flexibility, muscular strength, speed, muscular endurance aerobic capacity and agility. many athletes do the minimal required work to maintain their level of fitness during the transition phase of the annual plan (How does training affect performance, 2015).
Measurable Progress
Measurable progress states that you should test your fitness regularly to measure improvements or deterioration in fitness. This will give you an indication if your training is working or if you have to rethink your training plans and/or your annual plan (Crystal Hede, 2011).
Diminishing returns
The law of diminishing returns states that as you get fitter the rate you get fitter at will slow down. If a unfit person started a training program he/she would see dramatic improvements at first and then the rate of improvement would slow down. If a fit person started a training program improvements would be a lot slower due to the law of diminishing returns.
Variety
According HSC online variety is 'The principle of variety states that athletes need to be challenged by not only the activity but also by the implementation of the activities and this is often achieved by cross-training' (HSC online, 2015). Even though Variety is not essential often training can become repetitious and boring and this is evident in endurance activities that involve few technical skills. including variety makes training more interesting and enjoyable for the athlete increasing motivation (Crystal Hede, 2011).
Individuality
Each individual is different physiologically and physiologically due to many factors so training programs need to cater for each person specific needs for optimal gains (Crystal Hede, 2011).