training principles. key training principles adaptation specificity overload individuality...

TRAIN

ING P

RINCIP

LES

KEY TRAINING PRINCIPLES

Adaptation

Specificity

Overload

Individuality

Progression

Purpose

Recovery

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ADAPTATION

Over time, athletes learn and become accustomed to the tasks and activities that they must perform in training, as well as to the conditions in which these tasks and activities are executed.

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SPECIFICITY

Particular tasks or activities, performed in particular conditions, lead to particular adaptations that are not necessarily transferrable to other tasks or conditions.

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OVERLOAD

The nature, intensity, duration and frequency of the training tasks or activities must represent an adequate challenge for the athlete and force him or her to produce an effort.

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INDIVIDUALITY

The demands of a task or activity must be adapted to the capabilities of the athletes to induce the desired training or learning effects.

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PROGRESSION

The overload or challenge must be introduced in a progressive and logical fashion over time, from simple to complex, part to whole, and easy to more difficult.

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PURPOSE

A training activity’s desired effect on training or learning must be clear. The purpose determines the best activities, methods, and conditions to use in the practice. Athletes must also have a clear purpose in mind when they perform a task.

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RECOVERY

The body must recover from the fatigue that results from the training activities; otherwise, progression may not occur.

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OVERTRAINING

Overtraining = Poor Planning

Every workout requires a plan prior to the workout!

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GUIDELINES FOR TRAINING ATHLETIC ABILITIES

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F.I.T.T.

F – Frequency

I – Intensity

T – Time

T – Type

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BENEFITS OF GOAL SETTING

Suffer less from anxiety and stressConcentrate better on the taskShow higher levels of self-belief and self-

confidenceShow greater control over the performance

processBe happier with their performance results

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