For serious sport, FITT refers to the broad population who aim for an active lifestyle that maximizes their performance in athletics. Training principles should be advanced for those with a more serious approach to training so that it is more predictable and scientifically based. This will allow them to achieve peak performance. These are six principles of advanced training for athletes who take their sport seriously.
1. Specificity
Specificity can be compared to the types of training we discussed in FITT. This refers to sports that have been proven to produce peak sports performance. It is prudent to choose and participate in specific sports activities when it comes to serious training in order to achieve the type of performance that will lead to peak performance. Sprinting should be done more than long-distance running. To increase cardiovascular output, endurance exercise is a good idea. A sprinter’s body will react more strongly to speed twitch training, which involves more practice and drills related to sprinting.
2. Adaptation
Adaptation is the ability of the body to adapt to changes in physical demands or training. When our bodies are put through intense training, their response is to increase demands. This means that they become more resilient, stronger and more efficient to handle the increased workload. While adaptation takes some time to occur, it can often be noticed within 24 hours. Increased physical demands can cause fatigue, muscle soreness and mobility problems as well as general feeling of tiredness. The body adapts to lower levels of training and physical activity by becoming weaker, more responsive, and less efficient. If athletes stop training, they will experience a decrease in endurance. In order to achieve peak performance in sport, you need to increase activity to levels that induce adaptations in your body.
3. Avoid overload
Overload is synonymous with adaptation. The body must experience an increase in activity to be able to achieve peak performance. It is possible for the body to adapt to any training intensity that allows it the ability to achieve the desired results. This stage will stop you from making any further progress unless your intensity is increased. The overload principle is here. You can raise the training intensity to incite your body to constantly adapt.
4. Progress
It is important to train in a steady, progressive manner if you are training too intensely. This can lead to serious injuries and the inability of your body to adapt and respond. A weightlifter might be able to bench press 100kg now. To achieve heavier lifting, it is not possible for the body to lift 150kg. This happens because the body has no muscle, energy, or structural capacity to deal with such a sudden overload. If the weightlifter increases his next lifting load by 5kg to reach 105kg and continues to practice this for several days or weeks, then the body should be able to maintain the training intensity. The athlete can increase the resistance by small amounts once 105 kg is comfortable. Progressive overload allows your body to adjust and react quickly to allow you to achieve peak performance.
5. Reversibility
Athletes who are serious about training to achieve peak performance in sport should be more concerned with the principle of reversibility than any other warning. “If you do not use it, you will lose it!”This is the way fitness and sport skills work. If a person does not maintain his intensity of training, he will be unable to sustain the endurance he has built up over many months. It takes between 6-8 weeks for significant aerobic gains from sound training. However, if the training is not sustained for 10 days or more, that increase can be lost. Athletes must avoid decreasing training intensity or inactivity to stop this reversibility.
6. Variation
The variation principle of sport training, which refers to having many activities to encourage and sustain training motivation. This might seem to conflict with the principle of specificity. It is therefore important that coaches and athletes find a way to balance the principles. It is important to consider the motivation levels of athletes when balancing these two principles. Many athletes have a strong self-motivation to achieve their peak sports performance. These athletes might find it unnecessary to plan multiple activities. Athletes with low motivation, particularly younger ones, need to be able to change their activities frequently to instill the training improvement necessary for top performance.