Principles of training

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. eg: in rugby you are not able to use both arms for momentum so have them holding something in 1 hand

Progression Overload– start slowly and gradually increase the amount of exercise and keep. eg: in weightlifting if you stop training your muscular strength will decrease

Adaption - fitness can only be improved by training more than you normally do. You must work hard. eg: in boxing do 20 extra punches each day

Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

variaTion - Vary your training methods so the training isn't boring and tedious eg: in rugby one day hold a ball and run whereas another day run with weights on your leg to stimulate sunning while being tackled

FITT

Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide for how long to train.

Type - decide which methods of training to use.

Borg/RPE Scale