Once the body has adapted then a higher stimulus is required to continue the change. The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. Milo of Croton taught us the three basic principles of building muscle. Loading must continue to increase incrementally as adaptation occurs, otherwise, the training effect will plateau and further improvement will not occur. Varying the frequency, type, volume, and intensity of the training load allows the body an opportunity to recover, and to over-compensate. Training loads must be increased gradually to allow the body to adapt. So in order to see an increase in strength and endurance, you need to add new resistance or time/intensity to your efforts. The overload principle is for training adaptations to occur, the muscle or physiological component being trained must be exercised at a level that it is not normally accustomed to. Range of motion Training Principle 2: Overload Likewise, one would not prepare for a marathon by concentrating solely on running short sprints.Įnergy systems as used during competition The SAID principle says every sport poses its own unique demands and that in order to improve skills unique to a particular sport, it’s best to practice the moves used in that sport.įor example, If you want to be a great basketball player, running laps on the track will help your general conditioning but won’t improve your skills at throwing or the power and muscular endurance required to throw a ball in a game.Īnother example is, that if the goals of the training program were to maximize strength gains, then performing low-intensity, high-volume exercise would not be specific to the objectives of that particular program. The first principle is specificity, often referred to as the SAID ( specific adaptation to imposed demands ) principle, which states that the body will specifically adapt to the type of demand placed on it. For getting the maximum of your training you have to apply these six important and basic principles of training – specificity, overload, progression, individualization, Adaptation, and Reversibility.
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