In order to get the most out of your training, you must follow some basic simple training principles which are overload, specificity, reversability and variance.

Training fitness sub cat


In order to progress and improve our fitness we have to put our bodies under additional stress. Doing this will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance. Overloading can be achieved by following the acronym FITT:

  • Frequency: Increasing the number of times you train per week
  • Intensity: Increasing the difficulty of the exercise you do. For example running at 12 km/h instead of 10 or increasing the weight you are squatting with.
  • Time: Increasing the length of time that you are training for each session. For example cycling for 45 minutes instead of 30.


The type of training that you do should be specific to you and your sport. You should train the energy system which you use predominantly (i.e. don't run 5,000 meters in training if you're a sprinter!) and the fitness and skill components most important to your sport, for example agility, balance or muscular endurance.

You should also test the components which are important in your sport to see your strengths and weaknesses. With this information you can focus on improving your weak points.




Try to vary your training, to keep you interested and to give your body a different challenge. Remember a change is as good as a rest. Many professional athletes will play a completely different sport inbetween their main season, to keep their fitness up whilst still having a rest!

Training Theory:

Training & Fitness