SPORT: Principles of Training

Train what you want to improve

Specific to the skills and muscles needed for your sport or fitness goal

Example: the training of a basketball player will be different than a boxer

To continue to develop fitness, the training program must get progressively harder

Progress slowly to avoid injury

Example: adding 5 lbs. weight every other week to your weight lifting

To increase fitness, we need to progress to more difficult workouts

Apply the FITT guidelines - increase the Frequency, Intensity, Time or change Type of exercise

Example: Walking becomes too easy, add intensity by hiking up a mountain

Example: Skating 2 times a week is too easy, add more days per week

When training stops, fitness levels drop

Atrophy = muscles loose strength and shrink back to normal state

Example: Skipping practice

Example: Taking too many days off between workouts

Training must be varied to keep up motivation

Doing the same thing over and over can become boring mentally

Always doing the same workout can get "stale" and strength, endurance and flexibility will not continue to improve