Overload
This follows the F.I.T.T principle
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Frequency : How often you train
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Intensity : How hard you train
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Time : How long you train for
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Type : The exercise carried out to match the sporting action
Overload is used to describe the activities that give demands on the body which are greater than usual. The training must be raised to a higher level than is normal to create the extra demands to which the body will adapt. For example you will increase the time from 30 mins to 45 mins, you will increase the intensity by running faster or longer and lifting heavier weights, you will increase the frequency from jus 2 times a week to 4 times a week.
Progression
This is closely related to overload in which the body adapts through overload. If the overload is increased in the wrong way then the body will not take too well to it and there will be no progression. This can be seen when a performer stops at the same level which is known as plateau. If the overload is increased correctly then progression can easily be seen as over time you start finding you can do the current training session without a struggle. This is when overload comes back into it as you have to apply the F.I.T.T principle again to progress any further.
Reversibility
This is the complete opposite of progression. Once the performer stops with their typical training session due to laziness, injury or any other reason, all the benefits gained by training over the periods of time deteriorate. Deterioration sets in after about a week with muscle and speed gradually loosing their tone and size. A general rule used is if you miss one weeks of training then it takes 3 weeks to get back to the standards at which you were before you missed the one week.
Other factors
Variance is another factor as you will find doing the same thing at every training session will get boring and you will end up giving up what your training for as a bad job as you find it boring and really hate doing it. However if you add variety to your training like doing cycling for fitness instead of running or maybe doing the rowing machine and a bit of cycling instead of just running. If you find doing just the same old free weights a bit boring you could try the different machines as the can be just as successful if they work on the same muscle groups that your training for.
To achieve the maximum out of training you should you must follow other guidelines, for instance if you want to achieve any level of fitness you must train ¾ times a week at least 20 mins per session. The heart rate should rise between 60-80 % of maximum heart rate.
Another rule is to not go out and do 7 days a week training as your body wont be able to hack it. The general rule following the F.I.T.T principle is go every other day
