PRINCIPLES of TRAINING

There are many principles governing physical conditioning program. Well constructed physical conditioning programs are based on the application of sound training principles. Applications of these principles are vital to achieve the desired sports performance and specific adaptations. Each of the principles is defined within the construct of the exercise modality (e.g. strength or aerobic) or program type (e.g. local muscular endurance weight-training program versus strength weight training program). These specific principles reflect the particularities of fulfilling important training goals, namely injury prevention, increasing skill and performance level.

Progression – It is the act of moving forward or advancing towards a specific goal step by step.

Overload – It is the gradual degree of stress place on the body doing exercise training. In reality the adaptive responses will only respond if continually required to exert the greater magnitude of challenges to meet higer physiological demands. The variables for overload are dependent upon the type of exercise used and to meet the specific training objectives.

Specificity – It refers to the specific adaptaion responses to the specific type of stimulus imposed.

Frequency – It is the optimal number of training sessions to be performed in a week to yield optimum physiological improvements. It is dependent upon principles of reversibility and rest.

Intensity – It is the degree of stress imposed on the body system to yield the necessary acute physiological changes that would lead towards positive chronic adaptations. The variables for intensity are dependent upon the type of exercise used and to meet the specific training objectives.

Volume – The amount of work performed in a training session. It is dependent upon the type of training.

Duration – The amount of time required to be spend on a specific exercise or phase of training to yield the necessary physiological changes and adaptation.

Rest – The time spends to allow for the body to recuperate and regenerate. It is dependent on the type of training, intensity, objective of training, volume, muscle type, fitness level, energy system utilization and etc.

Reversibility – It is the onset of detraining effect following no training continuation after exceeding the appropriate rest period.

Individualization _ It is the specific training consideration and prescription to individual differences. e.g. gender, age, fitness level, training goals, training experience and etc.

Variation – It’s main purposes is to prevent stagnation from happening either physiological or psychologically due to saturation and/or boredom.

Sequence – The sequencing of exercises/ methods of exercise/ muscles groups during a workout will affect the acute expression of the physiological stress.

Timing – It is to train what and when, as to take advantage of the body’s chronobiological changes. It can also be translated in terms of specific training/exercise based on the defferent phases of training.

Balance – It is to attain a balanced ratio of development for all the necessary components of physical fitness required for the sports and the human body (the concept of multilateral development).

Fun – Is to make training sessions and experience more challenging, meaningful and enjoyable through the consideration of various factors such as, variation of training method, to suit to individual differences and needs.