2 SpecificityProgressive overloadFrequencyIntensityDurationVarietyTraining principles are essential to developing a successful training program and should include the principles of
3 Vital in the development of any training program. Progressive overloadVital in the development of any training program.This principle governs all fitness trainingCan be achieved by increasing distance, duration, frequency and/or intensityThis means that to improve my fitness I must exercise at an intensity greater than my existing capacity
4 Comment on the St Michael’s pre-season program with regard to progressive overload.
5 Work : rest ratio does not show progression in overload The progressive overload of our pre-season program does not reflect the demands of the game of Touch becausethe intensity of the interval training sessions is not specific enough to the mimic the sportheart rate is 85% in week 2 and only 60% in week 6 when by this time I should be training at 100% intensityintensity goes from 60% in week 1, up to 90% in week 2 and then regresses to 60% for the remainder of the program.Work : rest ratio does not show progression in overloadRest interval in Week 1 is too long considering the low intensity of the exerciseOverload is not progressive during Weeks 4 & 5Resistance (weight) training shows no overloadIdeally, a 10% increase in weights lifted each week could have been implemented
6 Other Principles to consider Intensityhow difficult each session will beis usually determined by measuring heart rateFrequencyNumber of sessions per weekSprint (anaerobic training requires 3-5 sessions per weekVarietyAdds spice to the training programHelps maintain your motivation