11/27/2023 0 Comments Principles of progression in fitness![]() Better Technique Endurance: show your body increasing durations of the skill until you can endure it for longer without deteriorating.Better Technique: show your body the perfect action until it becomes a pattern.Keeping it simple, there are 4 basic Exercise Types you can use. Think of it as ‘charades for cool people’! If you explain things well by consistently showing your body something, it will adapt specifically to what you have shown it. half marathon pace).Įxercise is a way of explaining through your actions what you want your body to get better at. last 3-7 weeks) – use intensities close to your target need (e.g. Intensity: Build the majority of intensity in the second half of your plan (i.e.Volume: Build duration by 5-10% per week to the middle of your training plan and then drop it to about 2/3 of maximum for the remaining weeks.Is the plan showing a gradual increase is exercise workload?Īpplying this to Writing a Training Plan: No overload, no need to adapt! Simply, Overload is usually a combination of how hard you worked (Intensity) for how long (Volume). You will know someone who maybe ‘trains’ by doing the same run week after week. (the Fine Print Says You Can Get Gains from the Same Training Load Repeated But it Follows the Law of Diminishing Returns Quickly.) 3)įigure 3: Simplified Overload Graph Showing Maintenance Where Repetitive Bouts of the Same Load Result in the Same Fitness Response. It’s a bit more complex than this but if you show your body something that it’s used to, there is no surprise, there is no need to adapt and nothing changes fitness wise. Let’s keep repeating this exercise/recovery regime, doing exactly the same workout for 2 months.Now let’s repeat that 60min run at the same pace and duration followed by proper recovery.You do a 60min run and recover adequately.Let’s try a ‘thought experiment’ with the Overload graph. I’m sure you’ve heard the phrase, ‘insanity is defined as doing the same thing and expecting a different outcome’. 2)įigure 2: Continued Improvement Requires Continued Increases in Load What this means is you need to keep adding load to give your body a reason to adapt and improve. As your body begins to recover, it doesn’t want to reach the same compromised state of fatigue in the future, so it rebuilds itself to a higher level of ability (C) – you get better (fitter or stronger).įigure 1: Graph Depicting Overload often called the Law of Overcompensation that Defines Physiological Adaption and Improvement.Starting at your current fitness level (Fig.This increased ability to cope with load is called ‘Fitness’. Too much load and get injured, ill or exhausted! Just the right load and your body will adapt by increasing its ability. Too little load and your body has no need to adapt. This Overload must be precise and is like the children’s story of Goldilocks and her 3 bears. This ‘pressure’ can be an increase in duration or reps, (volume), an increase in effort (intensity) or by adding something different like a new skill (type) to your workout. Something that puts it under a little bit of pressure. With more and more ‘beef’ being lifted, Milo adapted by becoming stronger and stronger. Over the next few years, so the story goes, the calf grew and matured until Milo was now heaving a fully-grown bull onto his shoulders. One day a calf was born in Milo’s village and so to build strength each day, he would lift the calf onto his shoulders. ![]() In the ancient Olympics, there was a famous champion called Milo of Croton. You must be specific.īest results are achieved by being specific about your goal and specific about the exercises you attach to it. You can’t work on your juggling obsessively and expect it to change your running. If you practice running, your running improves. These principles are acknowledged as the fundamental building blocks of exercise plan development which you can find in any introductory sports science or coaching text.Īny good plan must comply with these concepts. There are a number of tools you can use to validate or design a good training program. You can go ‘faster, higher, stronger’ as the Olympic motto goes. ![]() When you train, you can manipulate this adaptive ability to create great outcomes. They could run faster, and the poor predator had to find a nice steak somewhere else. Having survived that situation, the next time they had to run away, they were better at it. Way back in your family history, about 300 generations ago, a caveperson relation of yours had to run ‘like the wind’ to escape something that was keen to eat them.
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