Principles of training

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The key principles when planning a programme are:

  • Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
  • Overload - fitness can only be improved by training more than you normally do. You must work hard.
  • Progression – start slowly and gradually increase the amount of exercise and keep overloading.
  • Reversibility – any adaptation that takes place as a result of training will be reversed when you


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