![]() Doing a little more each time ensures you keep this process going. Training stimulates a stress response in the body, and the body reacts by building itself up to handle this stress if and when it shows up again. Simply put, it’s the idea of doing a little more than you did before, in order to keep driving adaptation. The principle of Overload is fundamental to all serious strength and conditioning programs. In this short series, we’re going to explore some of the principles we here at Power Athlete hang our hat on, and how you can apply them to the Gen Pop, regardless of what brought them through your doors. But that doesn’t mean you can’t still apply them to individuals who might just want to lift some weights and drop a pant size. We use the nine principles outlined in the Power Athlete Methodology to bring you programs, training, and knowledge designed to build you and your clients up to be the biggest, baddest guys and gals on the block. But what happens if performance isn’t the main focus of some of your clientele? What if they just want to look better naked and feel healthier? It’s no secret that we here are performance whores what matters to us is how you play on Game Day. Philosophies require you to think a certain way, while principles allow you to sift and wade through the bullshit, finding the truly useful and enhancing your game. Find out more on when to take a rest day and how to structure your ' back-off week'.At Power Athlete there are a few things we are openly passionate about: the Fast and Furious documentaries, Flat Earth, and the idea of being wedded to principles, not philosophies. When overloading, the key is to up the ante just enough so that you don’t reach a plateau, but not so much that it is too much for the body. Increasing all of the variables at the same time would lead to overtraining (or under recovery) the body needs time to adapt to whatever you have decided to increase. Avoiding OvertrainingĪlthough there are several ways to add intensity to your training programme, the important point to mention is that all three shouldn’t be changed in one go. So, instead of two runs and one strength session per week, they would complete two runs and two strength sessions. Using our runner again, with the goal of reducing the time it takes to run 5k, they could add one more strength session to their training programme. ![]() 4 x 5 x 25 = 500)įrequency is how often you train. We could add volume by increasing any of the above variables: Using our runner example from above if they did 3 sets of 5 reps of squats at 20kg, the volume would be worked out like this: 3 x 5 x 20 = 300. We can usually define it as reps x sets x weight (excluding warm-up sets). Volume can be considered as the amount of work you do. When overloading, the key is to up the ante enough that you don’t reach a plateau, but not so much that it puts strain on the body Overloading the Body via Volume This slow increase in time and therefore intensity would be added weekly until they reached their 5k distance. The following week, they may run for 8-12 minutes. This is fairly straight forward to measure: if someone had a goal of running a 5k, they may start with a simple 5-7-minute jog, twice a week. However, there are more accurate ways of gauging just how hard you’re working. Often when people think of ways to measure intensity, they look at how much you sweat. We can overload the body, via intensity, volume and/or frequency – but never altogether (more on that later). This adaptation to incremental stress is called the ‘overload’ principle. ![]() When our bodies are adequately stressed, incrementally, over time, we adapt and make progress. Love it or loathe it, exercise is a stress on the body – but, with the right application, it’s a good stress. In her latest column, personal trainer, sports therapist and Nike Global Master Trainer Joslyn Thompson Rule highlights how to increase the gains of your training programme and overcome frustrating fitness plateaus – without damaging your body. We all want to maximise the benefits of our training sessions and know the secrets behind some of the industry’s pros.
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