ABSTRACT
This chapter explains the basic training principles of overload, variation, and specificity for improving sport performance and general fitness. Nearly every successful training program includes a combination of the following three basic training principles: overload, variation, and specificity. Athletes improve speed when they increase the rate that a muscle contracts, movement mechanics, or strength. The chapter also explains the modifiable variables to drive adaptation and the difference between training and relative intensity. It presents the basic idea of the specific adaptation to an imposed demand principle, the common mistakes made implementing a program based on specificity. The chapter explores how and when to apply the rating of perceived exertion to an athlete's training. It describes plan programs for speed, power, strength, and endurance and creates a periodized program that meets the athlete's/coach's goals for the athlete. The chapter discusses the basics behind training for hypertrophy and fat loss.
