Intensity – Intensity is the difficulty of the work. Intensity is the 4.

Principle of Progression
amount of weight or resistance used in a particular exercise (1). In order to achieve the desired training adaptations for a certain
If you are a runner, intensity is running speed. If you are strength activity or skill consistently, the training stimulus must gradually
training, intensity is the resistance or weight lifted. and constantly increase. This implies that there is an optimal level
and time frame for the overload to occur. If overload increases
Volume-Load – Volume-load is the combination of volume and too quickly, poor technique, improper muscle firing patterns, and
intensity. Volume-load is usually calculated as sets x repetitions x injury may result. If overload progresses too slowly, improvements
weight, or resistance used (1). will be minimal or non-existent. Rest and recovery must also be
included in the progression, as training hard all the time could
Frequency – Frequency is simply the number of training sessions
result in chronic fatigue, a decrease in performance and eventually
expressed per day, per week, per month, and so forth (1).
injury.
Principles of Training
For example, at the beginning of the training program, an athlete
may be able to perform three sets of ten repetitions at 135 lb. At
1. Principle of Individuality
first, this may be a tough task for the athlete to accomplish, but
Every individual is unique and will respond differently to the same
as the athlete consistently trains, the task will become easier and
training stimulus. Some of these differences can be influenced by
the load must be increased. The next week the load increases to
many characteristics; biological age, training age, gender, body
145 lb until all ten reps can be completed with correct technique.
size and shape, past injuries and many more.
The athlete must progressively overload the muscles to increase
For example, a college athlete makes a copy of his exact training performance.
program and gives it to his little brother who is a freshman in
5. Principle of Diminishing Returns
high school. The younger brother does not miss a workout, and at
Performance gains are related to the level of training (training
the end of the program, he is disappointed in the results. Though
age) of each individual. Athletes that have never participated in
many variables could play a role in the results, the primary factor
a training program before can see huge initial performance gains
is most likely the large range in biological and training age.
in their program. On the other hand, athletes that have been
2. Principle of Specificity lifting for several years will see smaller gains over longer periods
Training adaptations for an individual will occur specifically to of time. As an athlete nears their genetic potential, the gains in
the muscle groups trained, the intensity of the exercise, the performance will be much harder to obtain. The key is to continue
metabolic demands of the exercise, and/or specific movements to show progress in the areas in which they have weaknesses.
and activities. In an attempt to perfect a specific skill or activity,
For example, when an athlete first starts a training program as a
you must perform that skill or activity with proper body mechanics
freshman in college the athlete’s vertical jump may improve from
to have correct technique.
22 in. to 30 in. in the first year. As the athlete continues to train
For example, a 100-m sprinter is not going to train for an event through the next three years, their vertical jump performance may
by running three miles at a low intensity for an extended period. increase from 30 in. to 38. Achieving the eight-inch improvement
The sprinter will train by sprinting short distances at very high in the final three years is much more significant and difficult than
intensities. the eight inches in the first year.

3. Principle of Overload 6. Principle of Reversibility

In order for an individual to achieve a certain training adaptation, When a training stimulus is taken away from an athlete for an
the body must be stressed by working against a stimulus or load extended period of time, they will not be able to maintain a certain
that is greater than that to which it is accustomed. Overload, level of performance. Over time, the gains that were achieved will
ensures improvement by challenging changes in resistance, terrain, return to the original level.
movement complexity, and many others.
For example, when an athlete takes the summer off from
For example, if an athlete is trying to increase force production training they can expect to become detrained. The decrease in
to jump higher, the athlete must train to increase overall strength performance is directly related to the inactivity of the muscles that
and power. When training with the hang clean at three sets of five have been atrophied from nonuse (5).
repetitions, the athlete should load the bar with a weight that will
allow them to use great technique at a desired velocity. If the bar
is loaded with a weight that prevents them from reaching their
desired velocity, then the specific training adaptation will not be
obtained.

Basics of Strength and Conditioning 9