1. The training you undertake must be specific to your own individual needs. Every activity
requires a specific mix of fitness and the training you do should address the areas of
specific weaknesses whilst maintaining the other aspects of fitness.
  • The training must be specific to the individual. It is important that you assessed your initial
levels of fitness to work out your strengths and weaknesses, this will also allow you to set
your initial training workloads.
  • The training must reflect the fitness demands of the activity (and your role)
As you go through a training programme, you will start to become fitter. As you get fitter your body becomes used to the demands that you are placing on it (your body adapts). Eventually your fitness level will reach a point and not improve any further (plateau). At this point the training that you are doing will feel much easier. To continue to get fitter, you will need to use a Principle of Training known as Progressive Overload.

This means that as our body gets used to the training that yuo are doing and it starts to feel easier, you need to make your training harder. You can do this in one of three ways. We can change;
  • The Frequency of Training (How often we train)
  • The Intensity of Training (How hard we train)
  • The Duration of Training (How long we train for)

It is important that you have rest days in your training programme to allow your body to
recover, muscle fibres to rebuild and avoid to injury from over training. Therefore a heavy
intense session should be followed by a rest day or a light recovery session.
Fitness cannot be stored you have to keep training to maintain your fitness. If you stop training
your fitness levels will start to drop and in a relatively short period of time the adaptations that
have taken place will be lost i.e. your fitness levels will be reversed.

Using a variety of training methods relieves tedium and avoids boredom in training.

A good way to remember the principles is SPORT FIT.
Progressive Overload,
Tedium (variety),
Time (duration)