The 8 Principles of Training
For Sports & Fitness
If you have ever wondered about which exercises to choose, how many repetitions and sets to perform, how much rest you should get, or how long it will take before you get in or out of shape, these are "road rules" you need.
The 8 Principles of Training
These are 8 Principles of Training that we have found to be the need-to-know tools for designing weight training programs. They offer coaches research-supported guidelines that are tried and true in action.
Understanding these basic principles can help you evaluate the merits of fitness equipment and fitness services. Knowing how to apply the principles gives you a scientific basis on which you can make informed decisions for building a sports of fitness training program that gives you the best results.
Specificity
The Principle of Specificity asserts that our bodies change according to whatever type of training we do. This principle implies how to target your training to match your goals. Read more...
Overload
The Principle of Overload teaches how to correctly increase weight loads for each lift, as well as for increasing your total workload for your weight training program. Read more...
Recovery
The Principle of Recovery is a guide to how much time to rest between lifts and between weight training workouts. It helps us know how to speed up recovery and avoid overtraining. Read more...
Variation
The Principle of Variation teaches us to change the weight training program around to accelerate improvements and avoid getting stale or bored. The technique of periodization (training in phases or periods) follows the underlying concept of variation. Read more...
See also: Phases of Training
Transfer
The Principle of Transfer teaches us how weight training exercises can speed up the learning of sport skills, work skills, and other movements. Read more...
Individualization
The Principle of Individualization helps you understand how to adjust your training program to fit your own unique qualities and situation. Read more...
See also: Gender Differences
Balance
The Principle of Balance helps us find the appropriate mix of training exercises, overall training activities, and a healthy lifestyle. This principle is not to be confused with balance, the quality of fitness, although the same broad concept applies. Read more...
Reversibility
The Principle of Reversibility addresses the loss of fitness when you stop training. It gives guidance on what you lose and what you don't lose, and how to minimize detraining once you achieve your goals. Read more...
Author: Dr. Denise K. Wood