SPECIFIC- the training demands must match certain goals of the individual, or sport. An example of specific strength training is weight lifting, so swimming is no help, because weight lifters need to concentrate on the ability of the arms and legs to lift weight. For example, if you want to improve their golf, then the training session that they are doing must be able to achieve this aim. Another example is a sprinter, as if they want to increase their speed they will need to do interval training.
PROGRESSIVE-the training programme must gradually change. The reason for this is so that they can reach their target on step at a time. To achieve this target you must gradually increase the amount of exercise that you do. This can mean that when they first start the exercise schedule, their fitness health is quite poor, but as they exercise regularly they will meet the targets that are set. For example, if you were training for a 10 km run, you might start by going for two 30 minute runs a week. Overtime, you could then increase the time you run for by 3 minutes each week. This is also when you build up our intensity gradually.
OVERLOAD-this is where you train more than usual. To achieve the goals that are set you will need the body demands to increase, or if you don’t do this you will not achieve the targets that you want, and improvements to your physical strength will not be achieved. If you want the physical training regime to be effective then the regime needs to be increased and specific to the demands of the body. An example of overload, if a runner is practising for a 1 mile run then they may increase the distance to 2 miles so that they are ready for the run they are going to do. This is putting stress on the body as you are working more than normal, and therefore results are seen.
REVERSIBILITY-This means that any adaptation that you have aimed for and