Would you like to train more specifically and know which rules you can use to plan your training? Here we show you the 7 principles you should take into account when planning your training.
What are training principles?
The first thing to say is that in today's society, where we have to move less and less, any form of exercise is better than no exercise. However, the clearer your idea of what you want to achieve with your training, the more precisely you should plan it. You are not the first person in the history of mankind to worry about how best to plan your training. A few clever minds have put down on paper what is important and what you should consider when planning your training in the form of various training principles. Training principles originate from sports science and are a framework of laws on the basis of which your training should be built.
Principle of the effective training stimulus
This principle states that the training must provide sufficient stimulus for the body to adapt and improve. The stimulus must be sufficient to challenge the body, but must not overtax it. The principle of training-effective stimulus is based on the idea of supercompensation, which states that the body not only restores its original performance level after exercise, but also adapts to a higher level, provided that sufficient recovery time is allowed.
Principle of progressive overload
The key to improvement lies in progressively increasing the training load. This can mean continually increasing the weight, repetitions or intensity of the workout to get the body to adapt and grow.
Principle of variation
Varying the training prevents the body from adapting to a certain load and not developing further. This can be achieved by changing exercises, intensities or training methods.
Principle of the optimum ratio between training and recovery
A good balance between training and recovery is crucial. The body needs enough time to adapt to the workouts and recover.
Principle of sustainability and continuity
Long-term improvements require constant and continuous exercise. Regular training over a longer period of time is crucial to achieving long-term goals.
Principle of individuality and age-appropriateness
Every athlete is unique. Training plans must be adapted to the individual strengths, weaknesses, goals and also the age of the athlete. Needs and abilities can vary greatly depending on age.
Principle of periodisation
Training is divided into phases or cycles in order to achieve specific goals. This can mean using different training methods, intensities or focal points in different training phases such as preparation, competition and regeneration phases.
Zusammenfassung
In the world of sport, applying the principles of training is the key to success. Remember that these principles apply not only to elite athletes, but to anyone who wants to achieve their fitness goals. By following the principle of training effective stimulus, striving for continuous progress, varying your training routine and finding the right balance between load and recovery, you can optimise your training. Individualise your exercises, adapt them to your age and integrate periodisation into your training plans. Implementing these principles does not require complicated measures, but a simple, consistent commitment.
We hope that we have been able to give you an understanding of why it makes sense to refer to certain principles when planning your training.If you can’t remember them when writing your next training plan, you know where to find them 😉
