Progressive overload
→ FITT principle
Frequency • must be increased
Intensity over training period
Time to push bodies limits
specificity type
I • gradually to prevent
training is relevant a plateau/injury
and individual
training specific to
the muscles and energy
system targeted. Reversibility
occurs if training stops
Frequency - or if injured.
• more sessions each Principles motivation needs to b
week maintained.
Intensity - of Training
• lift more weight train
at higher HR-mast (intervals) S P O R T V
Time - Tedium/variance
• train for longer NETBALL Boredom due to a lack
more sets or reps • speed = component of fitness of variance in trainin
Type Change up sessions e.g
• vary training to target all S- training targets ATP-PC a cardiovascular endura
muscles, combine training system, high intensity at 90-100% session could be runn
methods. Max HR. muscles targeted are or cycling for a long pe
gluteals, hamstrings and quads. Tedium occurs due to
overuse of muscles ca
P/0-• Increase training frequency stress fractures.
from 2 sessions to 3-4 sessions
making sure enough rest days
between to recover.
• increase intensity of intervals
in speed training. E.g from
4 ✗ 100m to 6 × 100m sprints
• Every 2 weeks increase the
resistance in weight training
R - vary training to prevent
reversibility or injury of overuse
in muscles. (use fartlek and
interval training) speed
sessions focused on strength
too to improve muscle strength.
T/V - Vary training to prevent boredom
carry out different types of
sessions targetting muscle
group. E. g sprints use leg
muscles so carry out a strength
session targetting quadriceps.
→ FITT principle
Frequency • must be increased
Intensity over training period
Time to push bodies limits
specificity type
I • gradually to prevent
training is relevant a plateau/injury
and individual
training specific to
the muscles and energy
system targeted. Reversibility
occurs if training stops
Frequency - or if injured.
• more sessions each Principles motivation needs to b
week maintained.
Intensity - of Training
• lift more weight train
at higher HR-mast (intervals) S P O R T V
Time - Tedium/variance
• train for longer NETBALL Boredom due to a lack
more sets or reps • speed = component of fitness of variance in trainin
Type Change up sessions e.g
• vary training to target all S- training targets ATP-PC a cardiovascular endura
muscles, combine training system, high intensity at 90-100% session could be runn
methods. Max HR. muscles targeted are or cycling for a long pe
gluteals, hamstrings and quads. Tedium occurs due to
overuse of muscles ca
P/0-• Increase training frequency stress fractures.
from 2 sessions to 3-4 sessions
making sure enough rest days
between to recover.
• increase intensity of intervals
in speed training. E.g from
4 ✗ 100m to 6 × 100m sprints
• Every 2 weeks increase the
resistance in weight training
R - vary training to prevent
reversibility or injury of overuse
in muscles. (use fartlek and
interval training) speed
sessions focused on strength
too to improve muscle strength.
T/V - Vary training to prevent boredom
carry out different types of
sessions targetting muscle
group. E. g sprints use leg
muscles so carry out a strength
session targetting quadriceps.
