PRINCIPLES OF TRAINING

The basic training principles help coaches design programs that are specific and safe for individual athletes. While the following principles mainly focus on fitness training, most also apply to technical, tactical, and psychological training.

• Individual Differences: Performers respond differently to the same training due to factors such as their state of training, inherited characteristics, personal commitment, and level of physical and mental maturity.
• Adaptation: This refers to the way the body responds to the training program. Active parts of the body stressed during exercise adapt to those stresses, leading to improved performance.
• Overload: For the body's systems to make these adaptations, they must be overloaded. Simply participating in an activity will not lead to fitness improvements, as the body needs to be stressed beyond its normal capacity.
• Progression: The overload imposed on an athlete must be progressive. If a training program remains at the same intensity for an extended period, adaptations will only occur initially, as the body will no longer be sufficiently stressed.
• Reversibility: The adaptations resulting from training are reversible. Endurance adaptations can be lost more quickly than it took to achieve them, while strength gains diminish more slowly.
• Specificity: This principle states that for a training program to be effective, it must be specific to the sport and position of the performer.
• Recovery: Often overlooked, recovery is crucial for training adaptations to occur. Recovery sessions may not necessarily mean complete rest; periods of lower-intensity activity allow the body to adapt without excessive stress, providing opportunities for technique and tactical work.
• Variation: Repetitive training programs can lead to boredom and decreased motivation among athletes.

I hope the above explanation would be useful to design your training based of these principles.
Until the next time
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Javad