Principles of Training

• 1) Principle of individual differences
• 2) Principle of overload
• 3) Principle of progression
• 4) Principle of adaptation
• 5) Principle of specificity 
• 6) Principle of reversibility
• 7) Principle of placement

• Everybody is different
• People will react and adapt to the same program in different ways
• There is no 'one size fits all' program

• In order to produce a training effect / result we must work at a higher load than we are used to.
• *load = volume / intensity / weight / frequency

In order to improve, the overload must be increased (gradually).

• This is the way in which the body changes due to the type of training used.
• Cardio training will improve your heart output and oxygen transportation.
• Resistence training will increase muscle cell thickness and bone density.

We improve at what we do eg. distance running improves your cardiovascular endurance and leg stamina, but does not cause increased strength in your pecs.

SAID - Specific Adaptation to Imposed Demands

*with beginners there is a higher amount of carry over

If we stop training the body will revert to its former condition - 'Use it or lose it!'

*After a period of not training it is easier to return to your previous level of fitness - muscle memory etc.

• 1) Placement of exercises in a workout
• proper gradual warm-up
• higher intensity exercises earlier in a workout
• speed before strength before endurance
• larger muscle groups / compund exercises before smaller muscle groups / isolations
• don't fatigue the core stabilising muscles early, preventing them from protecting the spine.
• tapering and cooldown to assist recovery

• 2) Placements of workouts in a cycle
• weekly / monthly cycle etc.
• allowing sufficient rest days between workouts (of a similar type)
• Not doing intense lifting for the same muscle groups in consecutive days / workouts

Specific Adaptation to Imposed Demands