The Basic Principles of Training Training Principles The Basic Principles of Training Please put the PowerPoint in slide show mode and move to slide 2 for interactivity

Hover over a Square for more information The Basic Principles of Training Hover over a Square for more information Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Individual differences The Basic Principles of Training Individual differences Performers respond differently to the same training. This is due to factors such as gender, age, the individual’s state of training, the characteristics athletes have inherited from their parents, their personal commitment and their level of physical and mental maturity. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Adaptation The Basic Principles of Training Is the way the body responds to the training programme. The parts of the body that are actively stressed during exercise adapt to those stresses, leading to an increase in performance. For example, muscle strength and tone (dependent certain factors) will be increased by following a resistance training programme. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Overload The Basic Principles of Training For the body’s systems to make these adaptations, they must be overloaded. Just taking part in an activity will not necessarily result in any improvements in fitness, as the body will not be stressed to a greater extent than normal. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Progression The Basic Principles of Training The overload imposed on an athlete must be progressive. If a training programme stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded. For example, a sedentary participant may increase the level of cardiovascular training from walking, to a 5 minute jog, to a 10 minute jog over a period of 6 weeks. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Reversibility The Basic Principles of Training The adaptations that take place as a result of training are all reversible. Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Specificity The Basic Principles of Training Is the least complex training principle. In order for a training programme to be effective it must be specific for the sport and position of the performer. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Recovery The Basic Principles of Training Is one of the most overlooked principles of training. It is during the recovery sessions that the adaptations to training take place. Recovery sessions may not necessarily mean complete rest. Periods of lower intensity activity will allow the body to adapt without increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation

Variation The Basic Principles of Training If training programmes are repetitious, athletes can soon become bored and lose their motivation. Individual differences Adaptation Overload Progression Training Principles Reversibility Specificity Recovery Variation