Training Principles and Training For Sport Performance

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Training Principles and Training For Sport Performance

We can all agree that we need to train to improve at sport.

However not all training programs are created equal, and every training program will have a different effect on sport performance.

Training for sport is complex because every sport involves a lot of different muscles and different movements and you cannot train everything at the same time….

Almost any coach, personal trainer or training program will help you improve. But you don’t know how much you will improve, or, more importantly, how will this training help in your sport.

The world of sport, fitness and training is full of myths and misinformation – which is why we focus on basic training principles, and how to use these to get the most from your training!



Training improves performance in a predictable way. Once you understand how training works, you will be able to use training to improve your sport performance.

There are two key principles that govern training:


Training Overload

When you train above your baseline, the ‘stress’ of training causes your body to adapt to this ‘overload’. This pattern of progressively overloading your body is what increases performance over time.

Overload can be achieved through increased training duration and/or intensity. Duration includes the number of sets and repetitions of an exercise, the speed of the exercise (also known as tempo) and the number of training sessions. Intensity will depend on the type of training – for example, with strength training, intensity refers to the weight or load being lifted.

Can you see how your current training program uses overload?

Training Principles and Training for Sport Performance 1


Training Specificity

When you train, the training effect (see Overload) is specific to the exercise or skill that you are training. For example, if you train one leg exercises, you would show improvement in that one leg exercise. This is called Training Specificity.

However specificity not only refers to the muscles involved in the muscles involves, but also to the type of training. Types of training include fitness, speed and strength. Because each type of training causes a different adaptation, you cannot train everything at the same time. For example, when you train for long distance running, the adaptations can actually make you worse at sprinting.

This makes training for sport complex because sport involves lots of different muscles and different movements..

To write a sport training program requires a detailed understanding of the characteristics of the sport and knowledge of exercises that will improve the different aspects of sport performance.

Can you see how your current training program is sport specific?

Training Principles and Training for Sport Performance 2


Don’t Waste Your Time Training

Pro Training Programs lets YOU train like the Pros.

With training programs designed by the by the best coaches, trainers and athletes in your sport.

Our coaches and trainers have years of experience working with athletes from the NRL, AFL, Super Rugby and other professional sports.

Over the years they have developed training programs to MAXIMISE your sporting performance – combining exercises to create the perfect balance of fitness, speed and strength for your sport. There is a science to these training programs.

If you want to get the most out of your training, get a professional, sport specific training program today!


Cameron West

Cameron is the Director of Pro Training Programs

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