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Overload is working your body harder than normal to improve. Progression is when you gradually increase the workload to improve. Specificity is picking specific exercises to your specific training needs. Overload refers to the amount of load or resistance, presenting a greater stress, or load, on the body than it is normally accustomed to in order to improve fitness. The Overload Principle for Sports Fitness and Skills. The Overload Principle is a fundamental sports fitness exercise concept. For example, if a soccer player's goal is to promote upper body strength, he would remain to increase practice weight loads in upper body exercises until his goal was accomplished. The principle of progression asserts that you should progress overload, which can be performed by applying FITT (frequency, intensity, time, and type) when your body accommodates to its present routine. The specificity principle asserts that only targeted activities will promote specific health goals.