In order for the player to reach the maximum efficiency and avoid possible injuries during the physical conditioning, the training must be based on the following three principles.

A. The overload principle

This principle refers to the remark that a system or muscle tissue must be functionally changed to an overload level higher than the usual to have a training result. This means that by increasing the functional load of the body, the adaptation to the specific training stimulus must be set between a high and a low intensity. The success of the training program depends on this limitation.

Specifically, when the increase of the training stimulus is lower than a minimum limit of intensity, biological adjustments are not made. On the other hand, when the intensity exceeds the maximum intensity limit the player is overcharged. The continuous overcharge of the player leads to over fatigue (exhaustion) and the appearance of the overtraining syndrome (fig. 10.2).

The overtrained player has the following symptoms:

• Increased heart rate when at rest.
• Decreased performance.
• Decreased appetite.
• Loss of weight.
• Increase in recovery time after the training.
• Sleep disturbances.
• Increased blood pressure.
• Decreased competitive frame.
• Decreased muscular strength.
• Increased irritability.
• Prone to illnesses and injuries.

The coach that sees some or all of the above symptoms in his player will have to decrease the training volume and recommend rest and good eating habits (intake of proteins and vitamin B complex).

However prevention is better than the cure so the coach must know:

• The maximum tolerable workload for every player so that the player will be able to achieve maximum efficiency avoiding risky conditions.
• Add small rest breaks to change the training rhythm.
• Avoid long repeated exercises.
• Use new exercises to fight boredom the player may feel if he exercises continuously at the table.
• Have a flexible training plan.

B. The specialization principle

This principle refers to the fact that with continuous specialized training, special neuromuscular and metabolic adjustment is made, which contribute to the better execution of the movement skills of every sport. This means that if we want an efficient training program, we will have to mobilize the specific movements used for each sport. The specialization of these adjustments however does not only refer to the type of the exercises used but also to the kind of training program and to the trained muscle groups. For example, the use of different methods of interval training can cause an increase of the table tennis player's aerobic capacity but the influence to the player's efficiency on the table will not be the same.

C. The reversal principle

This principle refers to the fact that the biological adjustments caused by the training are reversed during the discontinuation of the training. It is the opposite of the overload principle. For example, the absence from the training for a long time can cause a decrease in efficiency of up to 70%. This is a very important consideration for all sports, but especially for table tennis during the time between the end of the third competitive period until the beginning of the basic preparation period (second rest period). Total absence from training during this period equates with sending the player to the beginner's ranks and makes it difficult for him to re-enter the basic preparation program. On the other hand, players that continue to maintain a certain degree of related activity, exercising with lower intensity and frequency, adjust more easily to the basic preparation program.

The following article has taken from Table Tennis: From A to Z book

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• Table tennis science - Physical preparation

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