1. Training Principles

2. Types of Training Principles
The Principle of Overload
The Principle of Progression
The Principle of Specificity (or S.A.I.D.)
The Principle of Individual Differences
The Principle of Reversibility
The Principle of Diminishing Returns
The Principle of Overtraining

3. Overload
To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed
Over time the body will adapt
New demands must be incorporated
Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological
Aerobic (>55%)
Anaerobic (+80%)
Size (70%)
Strength (85%)
Speed (95%)

4. Progression
In order to constantly improve, an athlete must progressively increase the overload over time
The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury
10% Rule: An athlete shouldn’t increase the training volume more than 10%/ week

5. Specificity
In order for specific outcomes to occur, training must be specific to those outcomes
Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs
Specific muscle adaptations will occur if training is specific
Training must reflect athlete’s “game situation needs”

6. Individual Differences
Every athlete has a different physical and psychological makeup
Pre-training fitness levels
Requirements within their sport
Age and gender
Ability to recover from workouts
Ability to recover from injury

7. Reversibility “Use it or lose it” Detraining Loss of one’s edge
Loss in intensity
Atrophy (decreased muscle mass)
Reasons include:
- injury
- lack of motivation
- overtraining
- burnout

8. Diminishing Returns
A person’s training gains will reflect that person’s prior level of training
Performance plateau
Must change exercise prescription
Ethical vs. unethical training methods

9. Overtraining
Excess volume or intensity of training, or both resulting in fatigue
Can also be due to lack of proper rest and recovery. Rest is critical to make you stronger to allow for recovery.
The treatment for overtraining is rest.

10. Training Methods Periodization Concurrent training Interval training
Fartlek training
Resistance training
Plyometric training

11. Periodization Breakdown of year-long training Three major seasons:
1) off-season – recovery from potential in-season injuries, could involve some cross training, begin specific training for specific goals
2) pre-season – max performance gains to peak for the beginning of the season,
3) in-season – attempt to maintain gains made during off season training

12. Concurrent Training all energy systems at the same time
Different types of training simultaneously
Great for general fitness (circuit training)
Performed during the off-season for certain athletes
Ideal for keeping variety in one’s exercise program

13. Interval Can benefit both anaerobic and aerobic systems
Alternating periods of intensity within a given workout
Great for lactic acid training threshold
Manipulates length of intense period, its intensity, length of rest, and number of repetitions

14. Resistance Lifting weights is the most common form
Weight provides resistance to muscles
Broken down into number of:
sets, repetitions, rest, tempo (speed of repetition), loads, and volume

15. Plyometics “Stretch-shortening exercises”
These exercises must be a movement followed by an eccentric (lengthening) contraction..
Examples include: bounding, hopping, jumping, box jumps, box drills
Develops strength and power
For explosive sports/ activities
(sprinters, power-lifters, basketball & football players)
Children should also avoid repeated long, high intense plyometric routines.
(too much stress on the joints)