Now that you have identified your training needs and set your training goals, you need to create your training programme to tie in with these variables. When creating a training programme, it is vitally important that you follow the Principles of Training using the SPORT acronym.

Your training programme should be:

Specific: the approaches you select should be appropriate to your weak sub-factor, sport and position. Fartlek training for example is much more appropriate for a basketball player than continuous training because it contains various paces that are used in matches.

Progressive: as you go through your programme, your weak sub-factor will gradually begin to improve. In order to avoid a plateau, it is vital that your sessions become slightly harder and challenge you a little more so you continue to develop.

Overload: you make your sessions slightly harder by overloading (increasing) the challenge in one or more of the following three variables: frequency (move from 2-3 training sessions a week); intensity (increase your working heart rate from 70% to 75% in your next training session); and/or duration (carry out the continuous training session approach for 23 minutes in session 2 as opposed to 20 minutes in session 1).

Rest to avoid Reversibility: it is vital that you incorporate rest days in to your training programme to avoid overtraining, burnout and/or injury. Any of these 3 things can lead to you stopping your training and reversing all of the gains you previously made. Incorporating rest days and relaxation methods can help your body recover and maximise your gains.

Tedium: use a variety of different approaches to avoid boredom. By continuously mixing things up, you will ensure your training remains enjoyable and your motivation high. This can result in you wanting to train and continuing to give 100% to keep developing.