This document provides an overview of the SPORT training principles: specificity, progression, overload, reversibility, and tedium. Specificity refers to training for the specific needs of an activity. Progression means training to slowly improve and make gains over time. Overload involves increasing difficulty or muscle confusion to avoid plateaus. Reversibility is the concept that abilities and gains can be lost if not maintained through continued training. Tedium emphasizes using variety in training for best results. The document includes daily lessons and examples applying these principles to sample workout plans and training goals.

1. SPORT Training Principles
4/1/13
Specificity
Train for the needs of the
activity
• Do Now: How could you
use specificity to train for
spiking in volleyball.
– List 5 exercises you would
use and why
CLO
I will verbally identify
technique cues for proper
technique on Front Crawl, Back
Crawl and Breast Stroke.
Agenda
1. Review all strokes
1. Each students gives 1
technique cue for each stroke
2. Swim 2 laps of each stroke
3. Sharks & minnows deep end

2. Answers 4/1/13
• Spiking workout:
– Single arm slams
– Box jumps
– Box Step up/hop up
– Cable punches
– Line jumps
– Squat jump/Throw
• Anything that mimics
the movements used in
spiking.
• Anything the
strengthens the
muscles used.

3. SPORT Training Principles
4/2/13
Progression
Train to slowly improve &
make gains
• Do Now: How could I use
progression to increase my
push-up test results?
What does my workout look
like during:
– Week 1
– Week 2
– Week 3
– Week 4
CLO
I can verbally describe to Alonso a
push-up practice plan that uses
progression.
Agenda
1. Warm-up
2. Individual workout
3. Cooldown

4. Answers 4/2/13
Week 1: Do 2 sets of 10 push-ups and 5 modified push-
ups 2 times a week.
Week 2: Do 2 sets of 12 push-ups and 5 modified push-ups
3 times a week.
Week 3: Do 3 sets of 12 push-ups and 5 modified push-
ups 3 times a week.
Week 4: Do 3 sets of 15 push-ups and 5 modified push-
ups 3 times a week.

5. SPORT Training Principles
4/3/13
Do Now:
Cheri wants to improve her push-up score in 5 weeks
from 10 to 15. She decides to use the principle of
progression to help plan her workouts.
Which of the following plans shows the best
progression?
A) Maintain reps and sets each week,
maintain frequency at 3 days per
week.
B) Increase reps by 2 each week,
maintain frequency at 3 days per
week.
C) Increase reps by 5 each week, increase
frequency by 2 days each week.
D) Increase reps by 10 each week,
increase frequency by 2 day each
week.
CLO
I will asses and provide verbal
feedback to my partner by correcting
1 mistake on their Elementary Back
Stroke Technique.
Agenda
1. Warm-up (Alan leads)
2. Partner teaching – Elem back stroke
3. Workout (300 yd) (Alonso leads)
4. Play basketball
OR
Stroke technique work in the deep end

6. Answers 4/3/13
A)Maintain reps and sets each week, maintain frequency at 3 days per week.
Shows no progression
B) Increase reps by 2 each week, maintain frequency at 3 days per week. ***
Safe and realistic progression & meets FITT Principle for Frequency
C) Increase reps by 5 each week, increase frequency by 2 days each week.
Somewhat unrealistic progression on reps & does not meet FITT Principle for
Frequency
D) Increase reps by 10 each week, increase frequency by 2 day each week.
Unrealistic progression on reps & does not meet FITT Principle for Frequency

7. SPORT Training Principles
4/5/13
Overload
Increase difficulty, muscle
confusion
• Do Now: How would you
use overload to help you
avoid a plateau while
training to increase your
push-ups?
– What adjustments could
you make to your workout?
CLO
I create and verbally
express a realistic goal for 7
min swim and breath holding
activities using progression.
Agenda
1. Warm-up
2. Scissors kick instruction
3. 7 min swim
4. Breath holding (stationary)
5. Cooldown

8. Answers 4/5/13
Possible adjustments to overload your
workout:
• Adjust tempo
• Adjust hand position
• Adjust foot position
• Add incline or decline
• Add balance using fitball, med ball or bosu ball
• Adjust sets
• Adjust reps
• Adjust weight

9. SPORT Training Principles
4/8/13
Reversibility
Use it or lose it
• Do Now: Has there ever
been a time in your life
that you have
experienced reversibility?
CLO
I will verbally describe to
Ms. Rose or Alonso my 1 area
of focus for improvement on
each stroke I’ve learned so far.
Agenda
1. Warm-up
2. Review all strokes 1 lap each
Identify to Ms. Rose or Alonso my
focus for improvement of each
stroke.
3. Cooldown

10. Answers 4/8/13
Possible reversibility scenarios:
• An injury caused loss of muscle mass and strength.
• Trained hard for tryouts or a race then stopped
training and lost all the gains.
• Lost weight for a wedding or big event only to gain
it back when the event was over.

11. 4/12/13Tedium
Use Variety,
the same thing = same results
• Do Now: What might a week
of cardio workouts look like if
you used the principle of
tedium to plan them?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
CLO
I will verbally critique a
partner’s diving technique
by giving 1 piece of
positive feedback and 1
piece of constructive
feedback.
Agenda
1. Warm-up- Diego
2. Diving technique
3. Diving practice – partner
4. Play sharks and minnow deep end

12. Answers 4/9/13
Possible tedium workout schedule:
Monday- Jog/walk 2 miles
Tuesday- Interval run
Wednesday- Rest day
Thursday- Swim 1000 yards
Friday- Cardio circuit
Saturday- Play soccer
Sunday-Rest day

13. SPORT Training Principles
4/10/13
Do Now:
• Jeremiah has hit a plateau in his
training to improve upper body
strength. To overcome the
plateau he decides to use muscle
confusion by using a variety of
hand positions on his push-ups,
changing up his sets and reps on
bench press and using free
weights in addition to his usual
machine exercises for deltoids
and triceps.
By making these adjustments
Jeremiah is showing a good
understanding of which SPORT
training principle?
CLO
I will verbally critique a
partner’s diving technique by
giving 1 piece of positive
feedback and 1 piece of
constructive feedback.
Agenda
1. Warm-up- Amisadai
2. Side stroke technique- Alonso
3. Play Baseball

14. Answers 4/10/13
Overload is the best answer because all of the
changes Jeremiah made will effect his exercise
intensity.
 Specificity is incorrect because he was already
using it before he made the changes.
 Progression is not the best answer because there
are no numbers given for how he is increasing his
sets, reps and weight.
 Reversibility is incorrect because he hit a plateau
but never regressed.
 Tedium is not the best answer because we are not
given his workout routine and the changes made
are better examples of Overload.

15. SPORT Training Principles
4/18/13
Do Now:
Explain in writing your
understanding of each training
principle. This could be a
definition or example.
Specificity-
Progression-
Overload-
Reversibility-
Tedium-
CLO
I will verbally critique a
partner’s diving technique
by giving 1 piece of positive
feedback and 1 piece of
constructive feedback.
Agenda
1. Warm-up- Angel
2. Side stroke review- Ms. Rose
3. Flip turns- Alonso
4. 7 min swim
5. Diving Practice/ Critique

16. Answers 4/18/13
 Overload Increase difficulty, muscle confusion,
change intensity (sets, reps, weight, time, speed)
 Specificity Train for the needs of the activity (train
actions and muscles used)
 Progression Train to slowly to improve & make
gains
 Reversibility Use it or lose it, lose gains (injury, stop
training)
 Tedium Use Variety, the same thing = same results

17. SPORT Training Principles
4/12/13
Quiz Today
• Do Now: Take out your
“Do Nows” to review
• Hand in “Do Nows” on the
green chair
CLO
I will demonstrate my
understanding of the SPORT
training Principles on a clicker
quiz.
Agenda
1. SPORT Quiz
2. Individual workout # 3
3. Cooldown