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…