The five training principles

When we’re new to a sport, improvements come relatively easily — our learning curve is steep, and our economy of motion improves rapidly.  As we gain experience, it takes a higher level of effort and commitment to continue progressing.  Many become frustrated in that phase of their development, some even give it up altogether.  When you feel your rate of progress slowing, don’t hang up your hat!  There is always room to improve our health and performance.  Apply these 5 key training principles to keep you moving forward:

Overload and recovery:

With the appropriate training stress, our body adapts to become fitter, stronger, and faster.  That is, as long as we allow adequate recovery time for adaptation.  To reach your optimum level of fitness, balance hard training sessions with true rest and recovery.     


Too much training overload and we burn out or become injured. Too little, and our performance stagnates and we become frustrated.  As fitness level improves, adapt your training stress to match your current state of fitness.      


To improve at hill climbing, we need to climb hills.  To produce a faster 2k, we need to prepare our body (and mind!) to tolerate that particular physiological and mental stress.  Shape your training around your specific goals and expectations.   


Every human body and mind is unique, and each one of us is working to balance training with many other life demands. The most effective training design is structured carefully around you, your life schedule, and your unique capabilities.

Systematic approach:

Reaching your true potential is not always about training hard, it’s about training smart.  Have a systematic plan that you believe in and stick to it!