1. General Training Procedures

2. Regardless of the type of training program that you are striving for there are foundation principles that always apply
Specificity
Overload
progression

3. Specificity Method of training to produce a specific adaptation
Ex. If you want to strengthen the chest muscles you will perform exercises such as bench press, which utilizes the _____ muscle?
Specific
Adaptation
Imposed
Demands
The demand this is put on the body dictates the adaptation that will occur.

4. Specificity
Athletes should incorporate lifting routines that mimic their movements of their sport
How do muscles get bigger? How does a sprinter get faster?
In order for an athlete to see improvement they must apply the principle of overload

5. Overload
Assigning a workout or training regimen of greater intensity then the athlete is accustomed to.
Without overload even a conditioned athlete will not see improvement
Obvious application of overload
Putting more weight on when you are lifting

6. Overload More subtle forms of overload
Increase # of session per week
Adding sets
Decrease rest period between sets
Ex: in a sprint training program you could do some wind resisted training (parachutes or down hill)
When properly applied, over training is avoided and the desired training adaptation will occur

7. Progression
If you want to see results and continue producing higher level performance the intensity must become progressively greater
Promotes long term benefits
Ex: raise # of weekly sessions, adding more drills
Based on athletes training status and is introduced systematically and gradually

8. Using specificity and overload principles ensures that the muscles you select in your exercise are the muscle you use in your sport