1. TRAINING
PRINCIPLES
Overload
Part 2

2. Specificity
Progressive overload
Frequency
Intensity
Duration
Variety
Training 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 overload
Vital in the development of any training program.
This principle governs all fitness training
Can be achieved by increasing distance, duration, frequency and/or intensity
This 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 because
the intensity of the interval training sessions is not specific enough to the mimic the sport
heart rate is 85% in week 2 and only 60% in week 6 when by this time I should be training at 100% intensity
intensity 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 overload
Rest interval in Week 1 is too long considering the low intensity of the exercise
Overload is not progressive during Weeks 4 & 5
Resistance (weight) training shows no overload
Ideally, a 10% increase in weights lifted each week could have been implemented

6. Other Principles to consider
Intensity
how difficult each session will be
is usually determined by measuring heart rate
Frequency
Number of sessions per week
Sprint (anaerobic training requires 3-5 sessions per week
Variety
Adds spice to the training program
Helps maintain your motivation

7. Complete Topic 3 (Part 2)