The F.I.T.T principle.The F.I.T.T principle.

We are going to We are going to use water polo as use water polo as an example of how an example of how to apply the F.I.T.T to apply the F.I.T.T principle.principle.

The F.I.T.T principle.The F.I.T.T principle.

In applying the F.I.T.T In applying the F.I.T.T principle it does principle it does depend on what stage depend on what stage of the training year of the training year the individual/team the individual/team are in. We will look at are in. We will look at examples from examples from different stages. different stages. Obviously this differs Obviously this differs from an elite athlete from an elite athlete to an amateur player.to an amateur player.

The F.I.T.T principle.The F.I.T.T principle.

FrequencyFrequency Dependant on Dependant on

stage of the stage of the training year. training year.

When working for When working for endurance 4-5 x a endurance 4-5 x a week.week.

Speed, power, Speed, power, strength etc… 3-4 strength etc… 3-4 x a week.x a week.

The F.I.T.T principle.The F.I.T.T principle.

IntensityIntensity For training the For training the

aerobic systems the aerobic systems the target heart rate is target heart rate is approx 70-85% of approx 70-85% of MHR.MHR.

For training the For training the anaerobic systems the anaerobic systems the target heart rate is target heart rate is approx 85-100% MHR.approx 85-100% MHR.

The F.I.T.T principle.The F.I.T.T principle. Time (duration)-sessionTime (duration)-session This differs from 1hr of a This differs from 1hr of a

variety of components variety of components to focus of just one to focus of just one component at different component at different stages of a seasonstages of a season

Time (duration)-Time (duration)-programmeprogramme

Can be a whole training Can be a whole training year at the elite level.year at the elite level.

Could be minimum 12 Could be minimum 12 weeks for othersweeks for others

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