To engaging in activity to improve performance and/or fitness.

1. - Syed Anwar Ali S
Principles of Sports
Training

2. TRAINING PRINCIPLES
SPECIFITY01
OVERLOAD02
ADAPTION03
PROGRESSION04
REVERSIBILITY05
VARIATION
06

3. SPECIFITY
*particular exercise or skill

4. SPECIFITY
The specificity principle asserts that the best way to develop physical fitness is
to train the energy systems and muscles as closely as possible to the way that
they are used in a particular sport. The principle implies that to become better at
a particular exercise or skill, they must be performed. To have good stamina,
stamina runs must be performed and not short sprints. Training must also be
specific to individual abilities such as tolerance to training stress and
recoverability.
For example,
A runner should run to improve running performance.
A Basketball player develops a Skill of Dribbling.

5. Examples
specificity states that the body makes
gains from exercise according to how the
body exercises. This principle
is important because applying it correctly will
allow one to have a focused, efficient,
effective program that will lead to the desired
gains.

6. Specific Training For Rugby
01
02

7. OVERLOAD
*Training loads

8. OVER LOAD
Whilst training loads must be increased gradually, they must also allow the body to
adapt to avoid injury. Varying the type, volume, and intensity of training load
allows the body an opportunity to over-compensate and recover. Loading should
continue to increase gradually as adaption occurs. When more is demanded, within
reason, the body adapts to the increased demand.
For example,
If a football player's goal is to improve upper body strength, he would continue to
increase training weight loads in upper body exercises until his goal was achieved.

9. Examples
A program that uses the overload principle
would be one that prescribes squatting a
prescribed weight for five sets for one week,
moving to squatting a slightly heavier load for
five sets the next week, and progressively
increasing the loads each subsequent week.

10. Over Load Training
01
02

11. ADAPTION
*Ability to Adjust physical Demands.

12. ADAPTION
Adaption refers to the body’s ability to adjust to increased or decreased
physical demands. Repeatedly practicing a skill or activity makes it second
nature and easier to perform. This principle explains why beginning exercisers
are often sore after starting a new routine, but after doing the same exercise for
a period, they have little, if any, muscle soreness. In addition, adaptation makes
an athlete very efficient and allows him to expend less energy doing the same
movements. Adaptations to the demands of training occur gradually, over long
periods of time and trying to accelerate this process may lead to injury, illness
or over training.
For example,
If a muscle is stressed (within tolerable limits), it adapts and improves its
function. For example, weight lifters exercise their arms and shoulders, so their
muscles hypertrophy and improve their strength. Larger muscles allow them to
accommodate an increased load.

13. The principle of adaptation refers to the process of the
body getting accustomed to a particular exercise
or training program through repeated exposure. This
reinforces the need to constantly vary the exercise
and training routine if you want to maximize your
results.

14. PROGRESSION
*Ability to Adjust physical Demands.

15. PROGRESSION
To steadily improve fitness levels, physical demands to overload an athlete’s
system must continually increase. If the training demand is increased too
quickly, players Will be unable to adapt and may break down. If the demand is
not adequate, they will not reach optimal fitness levels.
That you should increase overload, which can be achieved by using FITT
(frequency, intensity, time, and type) when your body adapts to its present
routine.

16. Examples
That you should increase overload,
which can be achieved by using FITT
(frequency, intensity, time, and type)
when your body adapts to its present
routine.

17. REVERSIBILITY
*Maintaining Moderate Level.

18. •REVERSIBILITY
When player stop training, their gains will disappear quicker than they were
gained. The rate of decline for athletes will depend on the length of training
before detraining, the specific muscle group and other factors. Maintaining a
moderately high level of fitness year-round is easier than detraining at the end
of the season and then retraining at the beginning of the next.
That athletes lose the effects of training after they stop working out; however,
the detraining effects can be reversed when training is resumed. In short, ...
Detraining starts to occurs within a relatively short time period after training
ceases.

19. EXAMPLE
Using Reversibility to Train Some athletes, such
as weightlifters, will eventually reach a plateau
where they can no longer improve. They will
then deliberately take a few weeks off to rest the
body.

20. VARIATION
*Intensity and Volume.

21. •VARIATION
After training for several hard days, players should train lightly to give their
bodies a chance to recover. Training cycles should be used over the course of
the year to vary the intensity and volume of training to help achieve peak levels
of fitness for competition. This principle also implies that exercises and
activities should be changed regularly so that players do not overstress a certain
part of the body. Mixing up activities also maintains interest in training.
The Variation Principle suggests that minor changes in training regimens yield
more consistent gains in sport performance. Training programs for virtually
every sport include variations in intensity, duration, volume, and other
important aspects of practice. Training in phases, or periods, is called
periodization.

22. Examples
It is the basis of the principle of overload, the premise
that little progressive changes in your regime will give
you better gains in performance. The principle
maintains that a constant adaptation and changes in
intensity, volume and time of the workout will prevent
the stagnation of performance gains or increase
performance gains faster than a repetition of the same
workout. Thus by overloading the body in different
ways, you constantly force the adaptations and
therefore increase sports performance.