Applying the Principles of Training

The Basics

• The main purpose of training is to stimulate adaptations in the body that improve performance.
• The benefits of training are maximised by following the principles of specificity, progression, overload, reversibility, and tedium (S.P.O.R.T.).

Principle of Specificity

• Specificity means that training should be relevant and appropriate to the sport for which the individual is training.
• The type of training must reflect the specific demands of the chosen activity, including the energy system, muscle groups, and movements involved.

Principle of Progression

• Progression indicates that training should be gradually increased over time to avoid plateauing in performance.
• This can be achieved by increasing the frequency, intensity or duration of training sessions. The body needs time to adapt, so changes should be made slowly to avoid injury.

Principle of Overload

• To advance and make improvements, an individual must work harder than normal in training, which is the principle of overload.
• Overloading can be accomplished by manipulating frequency, intensity, time, and type (F.I.T.T.) of exercise.

Principle of Reversibility

• The reversibility principle implies that fitness levels decrease when training is stopped or reduced.
• It's important to continue training to maintain enhancements made. If training stops or intensity drops, improvements will revert.

Principle of Tedium

• The tedium principle is about varying training to avoid boredom, which can lead to reduced motivation and possibly giving up exercise altogether.
• Variation can include changing the type of exercise, the intensity, location, or even the training partner.

The Significance to Sport

• Applying these principles of training allows individuals to tailor their training programme to their specific needs and goals.
• Efficiently applied, these principles can lead to improved performance, better skill acquisition and higher levels of fitness.
• Misapplication of these principles can lead to ineffective training, injury and de-motivation.