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Principles of Training and Overload GapFill
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When planning a training programme, the key principles of training should be considered to maximise the positive effects of training. There are two acronyms that you should remember: SPORT and FITT.
'SPORT' refers to the key principles of training:
| S | suggests that the training should be relevant to the sporting event that is being trained for. For example, a 100 m sprinter wouldn’t find long-distance running beneficial to their sport. |
| P | means that training should gradually get harder and increase in intensity in order for the body to adapt. |
| O | refers to the amount of additional stress that is placed on the body compared to normal. This principle is closely aligned to the 'FITT' principle (below) to prevent a plateau in athletic development. |
| R | suggests that regular training is required to ensure positive long-term adaptations from training. If training stops, these gains may be lost. For example, a long-distance runner’s muscular endurance will decrease if they cease to train due to an injury. |
| T | means that training should be varied with different activities to prevent boredom and loss of motivation of the athlete. For example, a golfer should not practise just putting for hours every day. They should vary activities to include different shots, different locations, different clubs, etc. |
| F | is the number of times an individual participates in training (i.e. how often). This can vary depending on the training type, but involves how often they train, e.g. three times a week. |
| I | is the level at which a performer is working during the training regime (i.e. how hard). This can vary according to training type, but could include increasing the weight they are lifting or increasing the aerobic/anaerobic thresholds. |
| T | refers to the duration of the training session (i.e. how long). For example, one hour for continuous low-intensity training may be fine, but 20 minutes is sufficient for high-intensity interval training. |
| T | refers to the type of exercise being completed – for example, whether it’s aerobic or anaerobic – and the nature of the activity, e.g. continuous training for marathon runners and fartlek training for team-sport players. Activities should be specific to the sport that the performer participates in. |
is a principle that every performer should be aware of and put appropriate measures in place to avoid. It occurs when the principles of training above are disregarded or poorly applied. For example, someone who trains too hard, too frequently, too soon, will put themselves at risk of injury or burnout, both consequences of this principle.