Hi, I’m Sho Ito, and I’m currently writing a book titled “Understanding the Strength of Japanese Wrestling through Science”, set to be released on Kindle in December 2025.
In this note, I’ll explore a fundamental question:
What exactly is “training”?
It might sound obvious—“to build strength”—but there’s more to it. Training without the right understanding can lead to limited progress or even injury.
What Is Training?
Simply put, training means “conditioning the body.”
But doing a lot of training in the wrong way can lead to problems:
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Your strength doesn’t improve
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You get the wrong kind of results
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You increase your risk of injury
That’s why we need to start with the basics—the principles of training.
Let’s break them down.
The 3 Basic Principles of Training
1. Overload Principle
You need to push your body beyond its normal limits.
If someone can bench press 50kg, lifting only 10kg will not be effective.
In short: if it’s too easy, it won’t help.
2. Specificity Principle
Training must match your goal.
If you want to improve your 100m sprint, training for a marathon won’t help.
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Sprinters need explosive power
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Distance runners need endurance
Train according to your sport-specific needs.
3. Reversibility Principle
Training effects don’t last forever.
If you stop training, your body will return to its previous state.
For example, immobilizing your leg in a cast causes muscle shrinkage.
Consistency is key.
Summary
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Training incorrectly can reduce results or cause injury
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Tailor the weight, reps, and rest to your goals
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Consistency is critical
Final Note
This post is part of a series introducing the science behind sports performance.
In the next article, I’ll explain the Training Principles in more detail.
If you’re interested in the science of wrestling, athlete development, or training theory, follow me here or check out my social media:
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Instagram / X: @wrestlinglab_jp
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Japanese version available on note
Let’s explore performance science together!
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