2) Train all year round. People become deconditioned and much more susceptible to injury with erratic training periods. Set up a year round program; have specific goals and procedures for each period of the year; and stick with it.
3) Get in shape gradually. Training is a stress that the body must overcome. Give your body time to adapt to the stress of resistance training.
4) Listen to your body. Do not stick to your planned program too stubbornly if it doesn't feel right. Sometimes your body needs rest more than it needs exercise. This does not mean to train by whim. It is essential to try and maintain a structured workout program. Thus, simply make adjustments to your program as needed.
5) Train first for volume (reps) and only later for intensity (heavy loads). Soft tissues require a great deal of time to adjust to the rigors of training. Ligaments and tendons adjust very slowly to the stresses of exercise. Therefore, during later training sessions, when the body is better conditioned, more weight and fewer repetitions can be employed to increase strength at a faster rate.
6) Cycle the volume and intensity of your workouts. This type of training, sometimes called periodization , allows the body to recover more fully and to train hard when hard training is called for. This principle is simple: it involves performing a particular exercise more intensely in one workout than another. This practice allows the body to adapt and become stronger more rapidly than training at maximal intensities for all exercises during every weight training session.
7) Don't overtrain. Excessive training leads to overtraining and overuse injuries rather than accelerated development and fitness.
8) Train systematically. Plan an approximate workout schedule for the coming months or even the year. Remember not to be so rigid that you can't change the program to accommodate unforeseen circumstances.
9) Train your mind. The mind is thoroughly interrelated with the physical aspect of training because " the body will conform if the mind is willing." Attaining physical fitness can be difficult and is an ongoing process. You need the proper "mind set" in order to achieve your goals.
10) Become a student of your sport. Learn everything you can about training, and you will get the most from your exercise program. You will not be as liable to jump into every training fad that comes along, and you will always be in control of your own training program.
11) Keep the exercise program in it's proper perspective. Leading a well rounded life which includes daily fitness routines will increase your chances for success and will make your training program more enjoyable.