The FIT Principle and how it applies to your training program

Posted on August 6, 2020 by

When it comes to elite sport, there are countless training concepts out there that profess to have the secret to success.

At all levels of sport, from grassroots to professional, all athlete training can be boiled down to some very simple principles:

  1. The components of fitness
    These are your aerobic capacity, anaerobic capacity, muscular strength and power, suppleness and flexibility.
  2. Training Specificity
    The specificity of your training should represent the component of fitness (see above) that you are focusing on
  3. One size does not fit all
    There is always an individuality to training. When undertaking training you need to consider your time commitments, tolerances to training, prior history of training, and any previous or current injuries.

In order to achieve your goals and the right training program for you, apply the “FIT Principle” as you target your preferred component of fitness.


FIT Principle

Frequency of your training. How often per day/week/month are you training? Consider this to ensure you are providing the opportunity your body requires to recover properly between sessions. Allowing yourself ample recovery time assists you in being able to continue to train appropriately to minimise your injury risk.

Intensity of your training. Not every session should or needs to be an all-out session. Work with an accredited fitness professional or exercise physiologist to manage the intensity of your sessions.

Type of training you are undertaking. In this regard you are seeking to avoid monotony in your training. For example, can you switch from cycling to swimming or running to maintain a fresh mindset in your approach to training?


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