This document outlines the main principles of training: specificity, overload, progression, and reversibility (SPOR). Specificity means training must match the demands of the sport. Overload means applying greater demands on the body to drive improvement. Progression requires gradually increasing the difficulty of training over time. Reversibility indicates fitness will decline if training is stopped. Examples are provided for each principle to illustrate how athletes can apply them.

1. PRINCIPLES OF
TRAINIING
COACH SCOTT

2. OBJECTIVES
• TO KNOW AND UNDERSTAND THE
MAIN PRINCIPLES OF TRAINING.
• TO GIVE SPECIFIC SPORTING
EXAMPLES FOR ALL PRINCIPLES OF
TRAINING
• TO KNOW AND UNDERSTAND HOW
THESE PRINCIPLES HELP
ATHLETES/PEFORMERS.

3. DEFINITION
• The PRINCIPLES of TRAINING are the
rules to follow when using physical
activity programmes.
• Important lesson as YOUYOU will be
planning and performing your own
Individual Exercise Programme for you
course work!!

4. PRINCIPLES OF TRAINING -
• SPECIFICITY
• OVERLOAD
• PROGRESSION
• REVERSIBILITY
Remember SPOR

5. Specificity
Training needs to be
specific to the
athletes
sport/position.

6. SPECIFICITY
• Example, a goalkeeper will need to focus on
reaction work in their training, in comparison
to a midfielder who would focus on agility,
stamina, speed etc.
• A runner who wanted to improve their leg
strength, would train differently to a cyclist.
Both would need muscular endurance but the
training method would need to be different !!

7. OVERLOAD
• In order to improve through training we need to
apply greater demands on our body. This is the
principle of OVERLOAD.
• Muscular strength is the prime example where we
need to ‘overload’ our muscles. By placing greater
demands on our bodies means strength will
improve.
• The point by where exercise is demanding enough
to have an effect on the body is called ‘ threshold
training’. For example a weight lifter will aim to
train at 60-80% of their maximum to gain extra
strength.

8. PROGRESSION
• Training needs to demonstrate a steady increase if
we are to become better through our training.
• If we do not progress the body will adapt to the same
training level and improvements will be minimal.
• The need to increase the amount/difficulty of the
training exercise gradually, is reflected by the ease
with which you complete tasks.

9. PROGRESSION EXAMPLE
0
5
10
15
20
25
30
Week
1
Week
3
Week
5
Minutes
running
A runner wanted to improve his CV
fitness, he used the principle of
progression by increasing the length
of his continuous training session
each week.
Therefore his
programme
became
Progressively
harder.

10. Reversibility
• Your general fitness level changes all the time –
therefore if you stop training you will lose fitness
benefits gained through training and it will be harder
to maintain fitness.
Remember – USE IT
OR LOSE IT!!!!!

11. FIT FOR LIFE
REMEMBER –
Fitness can be lost 3 times
faster than you gain it!!

12. Review
• SPECIFICITY
• OVERLOAD
• PROGRESSION
• REVERSIBILITY
Remember SPOR
The PRINCIPLES of TRAINING
are the rules to follow when using
physical activity programmes.