Sports Training Principles

1. PRINCIPLES
OF TRAINING
On the ring… the champion of
champions…TIGGER!!
An autobiography to
fully illustrate his…

2. TRAIN TO IMPROVE
 Improvement can only come
about through a physical
change
 Such improvement is
determined by body systems
and other training principles
 Same principles apply for all
types of training
…our ability to take part in physical activity

3. MAIN PRINCIPLES
 SPECIFICITY
 OVERLOAD
 PROGRESSION
 REVERSIBILITY
Other terms
 FREQUENCY
 INTENSITY
 DURATION (TIME)
Combining such factors will lead to..
…SUCCESS & IMPROVEMENT

4. 1st Principle: SPECIFICITY
 Suitable / specific training
according to sport practised
 Not only sport-specific, but also
body area specific (leg strength;
shoulder flexibility)
 Specific exercise will produce
specific results
However
 Individuals will respond differently to same methods
 Each activity will have different and specific demands

5. SPECIFICITY 2
 Most physical activities require a
combination of exercises and
training methods
 Important to plan out and
analyse exact requirements and
how to achieve them
 A specific program to meet your
needs,
 Using even specifically designed
equipment to achieve aims

6. SPECIFICITY TASK…
Name a physical activity and state
what the specific training
requirements are.
What muscles – or muscle groups – would need
most attention?

7. 2nd Principle: OVERLOAD
 Capacity to train: normal
level of work
 To improve, this capacity has
to be loaded more
HOW IS OVERLOADING
ACHIEVED?
DEFINITION
Making the body work harder in order to improve it

8. F.I.T PRINCIPLE
 Increased FREQUENCY
 increase number of sessions per
week, possibly everyday with
intermittent rest
F = FREQUENCY
Overload achieved by

9. F.I.T PRINCIPLE
 Increased INTENSITY
 work harder at selected
training method
 E.g. increase heart rate to
improve endurance level
 add more weight to
increase strength levels)
I = INTENSITY
Overload achieved by

10. F.I.T PRINCIPLE
 Increased DURATION
 length of training session
 amount of time spent on a
particular training aspect
 longer period of time
T = TIME (DURATION)
Overload achieved by

11. OVERLOADING EXAMPLES

12. 3rd Principle: PROGRESSION
 Increase workload/training a little at a time,
gradually over time
 Body adjusts to increased training
demands, done on a steady basis
 Improvement will NOT occur if training is
done on same level throughout
Be careful NOT to do too much too
soon  setback due to injuries /
muscle damage

13. PROGRESSION vs.
PLATEAUING
 PLATEAUING:
 getting stuck at a certain level of
improvement.
 Common aspect, likely to repeat itself.
 Be MENTALLY STRONG &
MOTIVATED:
 Be prepared to stay on that level for some
time, until improvement/adjustment to
progress further

14. 4th Principle: REVERSIBILITY
 Stopping due to injury/illness:
 E.g.
 broken leg in a cast for
immobilization: prevents muscles
from being exercised properly
 MUSCULAR ATROPHY will occur
(muscle will waste away so all
strength is lost)
REVERSE effect of progression:
if you stop/decrease training,
improvement is LOST!