Basic Fitness Principles
There are 3 basic fitness principles that I normally follow when creating a program for someone. The principles are progression, overload, and specificity.
The principle of progression simply states that you should progress someone from simple movements to complex movements. Ie. An athlete should know how to properly kick a ball before they start to shoot for the top corner of the goal or an athlete should know the proper technique for a push-up before they start a plyometric push-up with a clap behind the back.
The principle of overload states that in order for an athlete to make substantial gains, they need to progressively push themselves harder and farther than they have before. Ie. Going for a 20 minute run at the same speed 3 times per week may not improve your cardiovascular fitness after you have been doing it for a year but if you are always increasing your intensity or running for longer periods then there will be gains. The same goes for working out, if you lift the same weights for the same reps every week, then you aren't making any gains. But if you increase the weight or the reps every 3-4 workouts then you will getting stronger of course.
The principle of specificity states that in order to improve in a certain area or skill then the athlete needs to practice those movements or movements of the same nature. Ie. Kicking a soccer ball will not improve your ability to slam dunk a basketball. But practicing your jumping, or doing similar things like playing volleyball can improve the ability to slam dunk a basketball to an extent because they are similar in nature.
The principle of progression simply states that you should progress someone from simple movements to complex movements. Ie. An athlete should know how to properly kick a ball before they start to shoot for the top corner of the goal or an athlete should know the proper technique for a push-up before they start a plyometric push-up with a clap behind the back.
The principle of overload states that in order for an athlete to make substantial gains, they need to progressively push themselves harder and farther than they have before. Ie. Going for a 20 minute run at the same speed 3 times per week may not improve your cardiovascular fitness after you have been doing it for a year but if you are always increasing your intensity or running for longer periods then there will be gains. The same goes for working out, if you lift the same weights for the same reps every week, then you aren't making any gains. But if you increase the weight or the reps every 3-4 workouts then you will getting stronger of course.
The principle of specificity states that in order to improve in a certain area or skill then the athlete needs to practice those movements or movements of the same nature. Ie. Kicking a soccer ball will not improve your ability to slam dunk a basketball. But practicing your jumping, or doing similar things like playing volleyball can improve the ability to slam dunk a basketball to an extent because they are similar in nature.