Training Principles

What defines good training?

Training principles are general rules of thumb that define what it means to train well. There is no generally agreed number of principles, but most sources list the following:

1. Overload Principle - All training should push the body beyond its current limits.

2. Progression Principle - All training should gradually increase in load.

3. Periodization Principle - All training should be divided into manageable phases or periods.

4. Specificity Principle - All training should be relevant to a specific sport or activity.

5. Regularity Principle - All training should take place consistently at regular intervals.

6. Variation Principle - All training should vary to improve motivation.

7. Individuality Principle - All training should be relevant to individual needs of participants.

8. Multilateral Development Principle - All training should develop general fitness.

9. Rest/Recovery Principle - All training should be balanced with rest and recovery.

10. Initial Fitness Principle - All training should begin from the current fitness level of the participant.

11. Reversibility Principle - All training should prevent reversibility of adaptations that follow from not training.

12. Diminishing Returns Principle - All training should consider the diminishing progress as an individual reaches their genetic limits.

The problem with listing the principles in random order is that their relationships remain unclear.

Some sources arrange a select few into an acronym, like SPORT. However, this is simply a mnemonic, and aside from leaving out the majority of the principles it does not illuminate the logic behind their relationships.

What is the solution?

I think training principles can be arranged according to the stages of a training programme. By arranging the principles in this way, both coaches and participants then have a ‘training map’ to apply the appropriate principle at the appropriate stage of a training programme. They may also add any additional principles they discover in the future under the relevant headings:

1. Beginning Stage Principles

   1. Initial Fitness Principle

2. Middle Stage Principles

   1. General

      1. Overload Principle

      2. Rest/Recovery Principle

      3. Regularity Principle

      4. Variation Principle

      5. Progression Principle

      6. Periodization Principle

   2. Individual

      1. Individuality Principle

3. End Stage Principles

   1. Goals

      1. Multilateral Development Principle

      2. Specificity Principle

   2. Limits

      1. Diminishing Returns Principle

      2. Reversibility Principle

References

Bompa, T. and Buzzichelli, C., 2015. Periodization Training for Sports, 3E. HUMAN KINETICS.

Brent, M., n.d. 7 Principles of Physical Training | Livestrong.com. [online] LIVESTRONG.COM. Available at: <https://www.livestrong.com/article/528271-7-principles-of-physical-training/> [Accessed 13 October 2021].

Haskell, J., 2015. S.P.O.R.T - The Principles of Exercise Training. [online] HuffPost UK. Available at: <https://www.huffingtonpost.co.uk/james-haskell/sport-the-principles-of-e_b_8580638.html> [Accessed 13 October 2021].

Wilmore, J., Costill, D. and Kenney, W., 2012. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics.