Physical training is all about improving aspects of our fitness and ultimately sports performance.

By following established protocols and methods of training it is possible to improve selected components of our physiological make-up and increase our endurance, speed, strength, flexibility or improve our body composition. Particular methods of training have been found to work best different aspects of our fitness and it is this area of the site that will look at what these method are and how they work.

Training Theory

The idea underpinning exercise physiology is that we should use our knowledge of the body and the scientific basis of exercise to help us improve performance at our sport or to reach a level of fitness to enjoy a healthy life. By using this knowledge we accomplish this in a systematic and predictable way. The aims and objectives of training are to improve performance, skill, game ability, and motor and physical fitness.

The Principles of Training

Duration - The major aim of training is that it is a long-term investment. Biological, physiological, psychomotor, neuromuscular and cardiovascular changes all take time to develop and become noticeable in human structures. Improvements do not take place over night! The law of duration implies that the training should last long enough calendar-wise and also per individual session to produce an effect. How long do I have to train?

Intensity - Implies that the training level is relatively hard, involving some element of overload, which stresses the human biological system and produces a change or coping response. This could be faster efforts, heavier weight, more complexity or less rest, etc. The intensity can be checked by heart rate response or percentage of one repetition maximum. How hard do I have to train?

Frequency - Training should also be done regularly to continue the rate of adaptation to exercise and not leave a gap where loss of benefits can occur. How many times per week?

Specificity - Training will only produce adaptation in the biological systems stressed by the training. These changes will mirror the type of stress placed in training and adapt to it. The best way to improve in any sport is to do exercises in training that can be related to the sport in question. Is the exercise going to achieve the desired results?

Overload - This means that for adaptation to occur then the stimulus presented in training must be enough to challenge the physiological system. Training must be progressive and move on when things get easy. Is there a challenge?