7 Principles to Training


The correct application of training ensures superior organization of training with the least number of errors and injuries.

These 7 principles set the stage for how training should be per INDIVIDUAL (remember each program should be individualized and specific)

“A house is only as strong as its foundation” –

With the right approach this process should promote a steady increase in strength and abilities needed for sporting and day to day activities.

These principles together with correct periodization training and energy systems training are essentials for a successful and specific training program.

1 Developing Joint Mobility

Training for any sports needs entire range of motion of the major joints. Good joint mobility decreases risk of injury related to stress load, prevents strain and pain around the joints.

Once achieved, it’s all a matter of maintenance throughout your training program

2 Developing ligament and tendon strength

To adapt ligaments a training program ca condition you to train these soft tissue structures through a cycle of loading and unloading. Progressively increasing the load improves the viscoelastic properties of ligaments and allows them to accommodate to the shear forces and high tensile loads that are needed during dynamic movements, plyometrics and strength (maximal)

Tendons store energy which is crucial for explosive and ballistic energy i.e. plyometrics. The stronger one’s tendon is the greater their capacity to store energy and transmit force when needed.

Both ligaments and tendons are trainable and studies have shown that with increased training, they lead to increased thickness, strength and stiffness.

3 Developing Core strength

Core muscles activate highly during running, jumping, rebounding and plyometric exercises. A poorly developed trunk only provides a weak support for the limbs of the body i.e. the arms and legs. The muscles around the hip (iliopsoas, abdominals, glutes, quads) all add support to the core, and these must be included into a well-rounded training program for risk reduction of injuries and sporting performance

4 Developing your stabilizers

Prime movers work more economically with strong stabilizers. A stabilizer contracts isometrically (an isometric exercise refers to an exercise that uses a static contraction, meaning no muscle length change). Improver stabilizers can hamper your major muscles activity levels. When they are placed under chronic stress, the stabilizers spasm, thus restraining your primary muscle movers and reducing performance and efficiency.

5 Training Movement Patterns

Training muscles in isolation has its place and serves to help in the first phase of rehabilitation and strength i.e., anatomical adaptation, but for specificity to occur in ones sports and movements, body position and limb angles should always resemble those needed for the skills that are about to be performed, be it running, cycling, sprinting, jumping etc.

Creating a training program allows one to broaden their capabilities to their sporting needs.

6 Focus on what is necessary

Anatomical and neuromuscular adaptation are central to performance and improvement and should serve as the foundation of a specific and specialized training program.

Adding variety by implementing different exercises is good, but make sure that a program targets the right muscle groups in the most specific way to your needs and progress.

7 Planning strength for the long term

Mastering movements and complex exercises should be done so over time and not rushed. As exercise movement specialists we focus on planning your strength and rehabilitation training program in a way that maximizes your movement and motor potential over a long-term cycle and not short term.

Adequate loading and management is crucial to maximizing performance and minimizing risk of our athletes and patients. Planning is crucial so that we are all on the same page with a goal in mind, as Nike always says, “there is no finish line”.

Strength and conditioning are an ongoing process that needs time, care and a working relationship between trainer and individual.



















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