Principles of Training
To efficiently improve conditioning and performance there are several scientific training principles that must be followed.
The Principle Of Individual Differences
Given our many differences, be it age, gender, physical make-up, injury history—it should come as no surprise that our training responses will vary as well. Here are some things to take into consideration when creating an exercise program.
- Fast or explosive movements require more recovery time
- Fast twitch muscle fibers recover quicker than slow twitch muscle fibers.
- The harder the work load the longer the recovery
- Large muscles do not heal as quickly as smaller muscles.
- Older athletes need to allow for a bit more recovery time than their younger training partners.
- Some athletes are more sensitive to training in extreme hot/cold conditions.
The Principle of Adaptation
When we repeat skills and movements the body stores these “memories“ in the muscles. With repetition the body adapts to the stress and the skill becomes easier to perform. We can all relate to the soreness experienced after starting a new program, but after doing the same exercise for weeks we experience little, if any, muscle soreness. This adaptation to exercise explains the need to vary the routine if we expect to continue to improve—or we will experience the dreaded ‘plateau’.
The Principle of Overload
As mentioned in the Principle of Adaptation, the body will adapt to the challenges placed upon it and requires change, or overload in order to continue increasing in strength. Whether it is the cardiopulmonary system that is requiring more stress or the muscles needing more resistance or longer duration of exercise, or even a deeper pose for flexibility. When the level of challenge is decreased or there is also a decrease in that specific component of fitness. Maintaining the status quo will just maintain the fitness level.
The Principle of Progression
The Principle of Progression emphasizes the need for proper rest and recovery. Too much of an increase too soon and you’re risking injury, progressing too slowly and you won’t see much improvement. You risk the negative effects of overtraining (lowered immune system, lack of energy, headaches, insomnia, muscle/joint pain) if you do not allow your body rest and recovery.
The Principle of Specificity
Simply put, you must do it to get better at it—and you must do it consistently. Running will not make you a better cyclist, nor will swimming make you a better skater. This is more about specific training for a particular skill vs. general overall conditioning. As the Principle of Adaptation tells us—we create muscle memory by repeating skills and movements.
The Principle of Use/Disuse
To put it directly, “use it or lose it.” As mentioned in the Principle of Progression you must find balance in your training; a time to build and a time to rest. However, your muscles will (develop) hypertrophy with use and atrophy (weaken) with disuse. Crosstraining, enjoying a different form of exercise, is a great idea for the lower intensity times in your training regime.
These Principles of Training are the building blocks of a sound training program. Most importantly, listen to your own body—don’t ignore the signals for rest, or aches and pains that need to be addressed. And—make it fun!!