![]() Their body has adapted to this now so we can look to increase either the frequency they are performing the squats, intensity, time (sets and reps) or type of exercise they are doing. They have been performing back squats 2 times per week at 80% of their 1RM and completing 5 reps for 5 sets. In our FITT principle example, we will use a case study of an athlete that has been working to increase their strength. This is where our FITT principle becomes very useful… the FITT principle provides us with a structure to increase or change one or two variables at a time. This is a fine balance as without progressive overload, the athlete will plateau or become de-trained but progressing too fast or changing too many variables at one time can lead to overtraining and increase the risk of an injury. This means if you do a split routine (i.e., upper body one session and lower body in a different session) you can train more frequently than if you do a whole-body workout in each session.Īfter a period of time, the athlete will adapt to the training stimulus applied (according to the progressive overload principle), so there is a need for the training to be progressed. As a rule of thumb, we should have at least one rest or recovery day (but no more than three) between sessions that fatigue the same muscle group. We can also follow some general guidelines for how frequently we can engage in strength training in sport. This means their body needs more time to recover so they are not able to train as frequently. If we compare this to a footballer who has to jump and run constantly, their body is making repeated impacts with the ground (i.e., it’s a high impact sport) which is taxing on the body. ![]() This means they’re not putting much stress on their joints, bones and muscles so they can train more frequently. To make it easy for you to remember the different types of activity, the Physical Activity Pyramid was developed (see figure 6.2). For each type of activity, there is a FIT formula. For example, a rower can train multiple times per day because it’s an impact-free sport. The second T in FITT is for the type of activity that you perform. The frequency of sports training is dependent upon the type of training. Here is a step-by-step guide to help you create a personal fitness plan. Break your specific goals into several steps and establish a target date for each. To keep your program on track, it is necessary to have goals and rewards. Set up a System of Mini Goals and Rewards. However, if the athlete has a high training age, they are more likely to need more of a stimulus and thus, require them to train more frequently. Sit-ups are a good test of muscular endurance. If we take an athlete with a low training age, if they engage in some form of training once or twice per week, they are likely to get an adaptation from it as their starting base is low, their body will adapt to it.
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