The Basic Principles of Training

Hover over a Square for more information

Individual
Adaptation Overload
differences

Training
Progression Reversibility
Principles

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

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

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

Adaptation
• Is the way the body responds
to the training programme.
Individual
Adaptation Overload The parts of the body that are
differences
actively stressed during
exercise adapt to those
stresses, leading to an increase
Training in performance.
Progression Reversibility
Principles

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

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

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

Progression
• The overload imposed on an
athlete must be progressive. If
Individual
Adaptation Overload a training programme stays at
differences
the same intensity for a whole
year, adaptations will only be
evident at the beginning, as
Training after this the body will no
Progression Reversibility
Principles longer be overloaded.

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

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

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

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

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

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

Specificity Recovery Variation

Hover over the diagram for information on that part

 The Basic Principles of Training

Variation
• If training programmes are
repetitious, athletes can soon
Individual
Adaptation Overload become bored and lose their
differences
motivation.

Training
Progression Reversibility
Principles

Specificity Recovery Variation

Hover over the diagram for information on that part