Discover published sets by community

Specificity refers to training that is relevant and appropriate to the sport for which the individual is preparing. It means that to become better at a particular exercise or skill, you must perform that exercise or skill. In training, this could mean using the same equipment, muscle groups, energy systems, and range of motion as one would in their sport.

Progression is the idea that the amount and intensity of physical activity needs to be increased gradually over time to improve fitness without the risk of injury. In training, this means continually increasing the physical demands on the body as it adapts to previous loads.

Overload is the principle that in order to gain strength, muscle endurance, or make other improvements, the human body must exercise against a workload greater than it is accustomed to. This can be achieved by increasing intensity, duration, frequency, or resistance during training sessions.

The principle of Diminishing Returns indicates that the rate of fitness improvement decreases as an individual becomes fitter. In training, this means novice athletes will see rapid improvements with basic training, while advanced athletes may require more sophisticated and targeted training for smaller gains.

Individualization is the principle that training programs should be personalized to each individual's genetics, needs, abilities, and goals. It takes into account that everyone responds differently to the same training stimulus due to factors like age, gender, fitness level, and experience.

Balance in training refers to ensuring that a program addresses all aspects of fitness and avoids overemphasizing any single element. This can help prevent injuries and ensure a well-rounded development. For instance, a balance between weight training and cardiovascular work is often recommended.

Maintenance is the principle that once a desired level of fitness is achieved, a lower training volume can be used to maintain the current level of fitness. This permits focus on other types of training or recovery as necessary while preserving fitness gains.

Reversibility is the concept that fitness improvements are lost when demands on the body are lowered. It is often summarized by the phrase 'use it or lose it.' If training is stopped or significantly reduced, detraining occurs and an individual's physical condition will revert.

Recovery is the time required to repair and rebuild muscle tissue and replenish energy stores that have been used during exercise. This principle stresses the need for adequate rest and nutrition post-workout to allow for these physiological processes to occur.