Training in Sports (Training Load, Methods and Principles)
This section tests how training load is built and how principles and methods are selected for a goal. The exam often rewards correct use of terms such as volume, intensity, overload, specificity and recovery.
Load and principles
- Training load is the stress of training. It is commonly described through volume (distance, repetitions, sets, time), intensity (speed, resistance, heart rate, percentage of maximum), frequency and duration; a simple load model multiplies volume by intensity.
- Overload means training above habitual levels; progression raises load gradually; specificity means training matches the sport and energy system; reversibility means fitness is lost with inactivity; individuality, recovery, variation and warm-up/cool-down complete the core principles.
Methods
Continuous running for aerobic base; interval training for pace and anaerobic capacity; fartlek for varied aerobic work; circuit training for mixed fitness; resistance training for strength and power; plyometrics for explosive actions; flexibility methods for range of motion.
Worked example
A runner completes 3 × 400 m at 75% effort. In week 2, keep intensity at 75% and increase volume to 4 × 400 m. In week 3, return to 3 × 400 m but raise intensity to 80%. This shows progression without overloading volume and intensity in the same step; week 4 should reduce load for recovery.
Traps
- Calling any hard session 'overload' without progressive planning.
- Increasing volume and intensity sharply together.
- Ignoring specificity: cycling alone will not fully prepare a sprint start.
- Treating rest as wasted training when recovery is part of the programme.