Principles of Training

Learning Objectives...

• Define and explain the principles of

training.

• Apply the principles of training to

examples from a PEP.
 Starter...
• Complete the match it work sheet for
definitions.

1. Individual Needs
2. Specificity
3. Progressive Overload
4. Rest
5. Recovery
6. FITT
7. Reversibility
 1. Individual Needs
7. Reversibility
2. Specificity

6. FITT Principles of
Training
3. Progressive
5. Recovery overload

4. Rest
 Individual Needs
• ‘Matching training to the requirements of
an individual.’

• 1st time marathon runners Elite

• How would their individual needs in a PEP be different?

• Individual needs – fitness levels, sport, SMART goals, methods of
training, facilities.
 SPECIFICITY
• Matching training to the
requirements of an
activity.

• E.g, a shot putter would

train differently to a
runner.

• There is a need for List 3 more examples of

specific training within a specificity.
sport too…
•A sprinter would train on speed
• A goal keeper would train
differently to an outfield •A long distance runner on CV
player.
 PROGRESSIVE OVERLOAD You won’t be able
to lift these
weights straight
• Increasing the amount
of overload gradually away!!!
so that fitness gains
occur, but without the
potential for injury.

• Start gently and build

up gradually.

• If you exercise at a
constant level, your
fitness will stay at that
same level.
• Body adjusts to the PLATEAUING = progress halts –
demands placed upon it. takes time to move on to next level.
• Overload means training harder than you
normally do.
• Working at a higher range of intensity.
• Training in the TARGET ZONE
• E.g. for strength training – lifting a
weight at 60-80% of maximum effort.
• CV 60 – 80% Max HR.
• Usually apply overload every 2 weeks
 OVERLOAD

• Fitness can only be improved by doing

more than usual.

• Making the body work harder than

normal in order to improve.

• To OVERLOAD you need to apply the

FITT principle!
• F = Frequency.
How often you need to train to
improve.
• I = Intensity.
How hard you train.
• T = Time
How long each training session lasts.
• T = Type
What sort of training you do.
 REVERSIBILITY
If regular training
stops, any adaption
that takes place as
a consequence of
training will be
reversed.
• This is why you need
to train 2/3 times a
week or the effects
of training will be
lost.
• Use it or lose it!
 Rest and Recovery

• Rest = The time given to recovery.

• Recovery = The time required to repair

damage to the body caused by training or
competition.

• PEP – someone training 5X a week would probably train on 3

days, take day off to recover and allow adaption to take place. Train
for the next 2 days, rest on the 7th day.
 TASK:
• Apply your knowledge and understanding
by creating a guide for young athletes to
use. (See work sheet).

• Give specific examples of how to apply

each of the principles of training in order
to improve fitness for a chosen sport.