The Variation PrincipleThe Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance. Training programs for virtually every sport include variations in intensity, duration, volume, and other important aspects of practice.
This principle does not conflict with the Specificity and Overload Principles, although it can be confusing. Specificity is about how the athlete's body adapts to the type of training used. Practice variability supports specificity because competitive conditions present different situations that demand altered responses. The Overload Principle implies that gradual and progressive changes in training must occur in order for improvement to take place. Training Tips for Applying the Variation Principle1. Set up an annual sports training plan using phases, each with a specific purpose.2. Plan how all sports training activities can cohesively build to a training peak during the competitive season. 3. In each week of each training phase, coordinate the intensity of fitness training activities with technical and tactical work to allow ample recovery. 4. For weight training, adjust exercises, sets, reps, rest, and volume within a range that fits the training cycle. 5. For aerobic training, adjust distance, speed, duration, recovery, and volume within the training cycle. 6. When signs of overtraining occur, change workouts by reducing intensity and allowing longer recovery time.
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