In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.

The FITT formula is a formula in which each letter represents a factor for determining how to obtain fitness benefits from physical activity: F=frequency, I=intensity, T=time and T=type.

Intensity: refers to the intensity of exercise undertaken or how hard you exercise. Time: refers to the time you spend exercising or how long you exercise for. Type: refers to the type of exercise undertaken or what kind of exercise you do.

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance.

In order to get the maximum out of your training, you need to apply the five key principles of training – specificity, individualisation, progressive overload, variation and be aware of reversibility.

As laid out in the “U.S. Army Fitness Training Handbook,” these seven principles also are known as PROVRBS, an acronym for progression, regularity, overload, variety, recovery, balance and specificity.

The best fitness training programs are built on three principles: overload, progression, and specificity. By using these principles, you can design an exercise program that improves performance, skill, ability, and physical fitness.

Your Guide to Basic Training Principles

• Training Principle 1: Overload.
• Training Principle 2: Progression.
• Training Principle 3: Recovery.
• Training Principle 4: Specificity.
• Training Principle 5: Reversibility.
• Training Principle 6: Individual Response to Training Stimulus.

1.8 Training Principles

• Specificity.
• Overload.
• Progression.
• Reversibility.
• FITT.
• Individual Differences.

Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

Show that the goals are achievable and what must be demonstrated in terms of consistency to show that training is complete and successful. Set clear targets. Use the best person to deliver the training – their knowledge and enthusiasm will be the example that the trainees follow.

The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.

There are a number of ways to apply the overload principle to a strength and conditioning program:

1. increase the weight lifted.
2. increase the volume of work.
3. change the exercises employed.
4. modify the order of the exercises.
5. alter the rest periods.

What Is the Principle of Progression? The principle of progression states that as your body adapts to your exercise routine, you have to change it up. This can mean gradually increasing the weight, duration, or intensity of your weight training in order to see growth.

The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results. In the context of strength training, this is done by adding weight to the bar.

The three ways to achieve overload in a physical fitness program-frequency, intensity, and time. How often one should exercise to improve a component of physical fitness.

Principle of progression is the idea that the value of a house increases when more valuable houses are built in the area. This contrasts with principle of regression, which is based on the concept that larger, more expensive houses lose value when they are near smaller, less valuable homes.

The Recovery Principle dictates that athletes need adequate time to recuperate from training and competition. It is during rest periods that athletes’ bodies adapt to the stress placed upon them during intense workout sessions and competitions. Rest also provides time for a mental preparation and reflection.

• Domain 1: Promoting a culture and language of hope and optimism.
• Domain 2: Person 1st and holistic.
• Domain 3: Supporting personal recovery.
• Domain 4: Organisational commitment and workforce development.
• Domain 5: Action on social inclusion and the social determinants of health, mental health and wellbeing.

Rest and recovery are required to allow the body time to adapt to exercise. Optimal adaptation requires recovery time. It is only during the recovery phase (days between workouts) that the body is able to change and adapt to the stress of the workout.

Recovery is the single most important part of any training or exercise program. Recovery allows for improved performance, permits time for our body to heal itself in preparation for the next training load, and decreases the risk of potential injury. All these benefits allow for the attainment of new goals and PB’s.

A progression is a series that advances in a logical and predictable pattern. In mathematics, for example, the series 2, 4, 6, 8 is an arithmetic progression. If asked to give the next number, most people would reply 10. A movement forward, especially one that advances toward some achievement, is called a progression.

PROS stands for Progression, Regularity, Overload, and Specificity. Progression- Increase to intensity and duration of exercise to maintain fitness progress. Regularity- How often the workouts are performed every week. Important to nutrition, rest, and hydration as well.