For example, a m sprinter is likely to train very differently to a 10 km racer despite them both being track athletes. The sprinter will focus on speed and power while the distance runner will train for cardiovascular fitness and the ability to work at high intensity aerobically.
Overload - training needs to work the body harder than normal so there is some stress and discomfort. This makes the body systems respond by adapting to the stress placed on them.
Applying the overload principle to training means that performance will improve - no overload, no improvement. Overload can be achieved by using FITT see below. Progression - training should progressively become more difficult. Once the body has adapted, the performer should make further demands on the systems.
However, increases must be gradual so that the athlete avoids a plateau in performance or, worse, injury. Reversibility - if training stops, then the fitness gained will be largely lost. The body systems reverse or de-adapt and performance deteriorates if training is significantly reduced, decreases in intensity or injury prevents training from taking place for any length of time.
Sensible, regular progressions compound and increase in value over time. Any unproductive time is costly. One week a year of lost gains in fitness is This is devastating when you know that the difference between being a franchise player and getting cut can be very small percentages in performance at that level. The problems that arise in progressions are due to the human body being a dynamic mechanism. This attention on progressions needs to be on strength, but even more so on power and any metabolic conditioning you may perform with your athletes because there is a bigger risk of overtraining these metabolically taxing exercises.
Progressions are even more important as the athlete becomes better and better. This is because overloads need to be bigger or more intense to get a change in performance as the athlete gets fitter and fitter. What is the most effective method of progressing an athlete?
When, how much, and how often is the science of periodization. In the s, the Eastern Bloc employed year periodization. They would identify a candidate in their early youth and then start the process, which meant they looked at progressions over a very long period of time. Tudor Bompa is considered a pioneer in the study of periodization and he brought much of the Eastern Bloc training methods to the West.
Periodization is just the design of the overloads and rest to elicit a desired outcome. This design will impact progressions in your training. Typically, periodization is organized in blocks. The blocks cover different energy system needs or physiological objectives: strength, hypertrophy, strength endurance, power, power endurance, etc.
You typically have a microcycle, mesocycle, and macrocycle. The microcycle is the individual objective of a workout, the mesocycle may be three weeks, and the macrocycle is the overarching longer term strategy. I have studied the work of Verkhoshansky, Siff, and Bompa on the subject. The problem with most of the original periodization models is they were developed for weightlifters or competitive Olympic lifters whose sport is their training. As a strength coach, and a competitive cyclist, I have learned much about how periodization impacts aerobic performance on the bike.
How do you take the lessons of these progressive overloads and apply them to a particular sport for power and strength? You are not trying to build weightlifters most of the time, but you are trying to improve movement and power by way of the weight room.
Endurance athletes are much better at periodization than most team sport athletes. With a field or team sport athlete, there is more of an overall need for fitness and then some peaks throughout the season that are dictated more by the coaches of the sport itself, not the strength coach.
Once the season starts, it is more play and rest with lots of maintenance to minimize de-training. However, the principle behind periodization is really just a physiological management tool for overloads and adaptation so that the athlete is at their peak when it is most valuable. I think the takeaway from all of these periodization programs is that you need to build a solid foundation of fitness that addresses the need for the sport. This allows the athlete to progress from this foundation with higher and higher intensities and overloads that have a low risk for injury or overtraining, and then build on this fitness throughout the season through maintenance workouts and competition.
There are many different types of periodization and I will not go into detail on all of them here. The two most common are linear periodization and undulating periodization. Linear breaks out blocks of time, with objectives in each block: hypertrophy, strength, strength endurance, etc. Each block has a focus and you progress through the blocks. Undulating periodization has multiple objectives, and peaks and troughs more often within each of the objectives. Collegiate athletes have mandatory practice, which makes some aspects easier.
Each window represents a particular physiological requirement for that particular sport. Remember, most athletes we train are not competitive weightlifters, so the ability to have multiple physical qualities is very important.
The windows reflect the needs of the sport at the highest level of performance. During the year, some of the windows are wide open and some just slightly open. The only time they are all wide open is during competition.
I spend a lot of time identifying the needs of the sport and what skills the athlete comes to me with, and then determine the gaps for gains. Some of the primary physiological windows for their sport would be: lower body strength, lower body power, mobility in hips, mobility in back and shoulders, dynamic core, stability and power, t spine mobility, drive leg power and strength, high rate of force development, hamstring strength and eccentric loading capabilities, strength endurance, speed strength, and knee stability.
These are some of the primary windows I would evaluate. Most of these are obvious, but I need to determine the current physiological infrastructure of the athlete that I need to improve in order to address these needs and progress them. The athlete needs to be able to perform a large number of strength exercises with large amounts of weight.
In addition, they need to have enough mobility to handle the upcoming training for power. I look for correlation coefficients to the act of jumping. A correlation coefficient is the amount of influence one variable has on another variable.
Your best squatters are typically not your best vertical jumpers, but squats will help improve a vertical jump. Therefore, squats are part of the program that will help support the power training to improve vertical jumps. An extreme example of this concept would be forearm strength and high jumping. I would say there is a very low or nonexistent relationship correlation coefficient to high jumping. However, without good wrist mobility and forearm strength, power cleans are difficult to execute.
So, there has to be a window opened to this skill of wrist mobility and shoulder integrity even though it is not a primary window.
I determine the size of the window I utilize by the relationship it has directly or indirectly in supporting the final requirements of the athlete for the sport.
As I said when it comes to strength and power, I like the conjugated training system because it regularly addresses all the needs of the particular lifts, but with emphasis on particular areas at different points in time. This also supports my idea of little victories and keeping the athlete engaged. Remember: Athletes do not like doing things poorly, so you need to balance these skills.
My high school athletes want their biceps to look good when on the field. The need for biceps may be very low in their respective positions, but I have no problem killing their arms and sending them out of the gym with a big pump from time to time to give them a win. Following through with my windows metaphor, I never completely close the window on any required skill.
If an athlete is monster strong on deadlifts and squats, what is the added value of more squats if the position or sport they play does not require greater lower body strength than they already possess?
Therefore, I may crack the window to maintain their lower body strength, but shift my focus and time elsewhere. This saves me valuable training time that I can gift to the athlete. This is also the reason I am not as fond of systems of training with elite athletes. I believe in sport that all roads lead to power.
In some cases, it is a high output of power for a few efforts high jump, shot put, etc. However, most sports require multiple efforts of power in different planes of movement. It is not the highest output of power that wins, but the ability to hold the highest percentage of that power the longest in a competition. Once you establish the windows needs of a particular sport and position and establish what baseline skill set your athlete possesses how big are their current windows relative to the needs of the sport?
This is your overarching program design to make the improvements necessary to bring your athlete to their highest level of output in the time you have. I call this inter-workout design. Within the workouts, we also have intra-workout design. This is where I most often see time wasted on poor progressions. My goal is to progress the athlete to the greatest overload as fast as possible without any risk of injury. I do not want to waste sets, reps, or a workout because I did not get the overload I wanted.
Time is where the value exists. Every coach will say if they had more time with the athlete, they could make bigger gains. This type of analysis can give you more time. The first thing I do is set a primary objective for my workout; e. The primary objective may also be to rein in the athlete so that I get the big lift later in the week. This primary objective is the win of the workout. Then, if you have a hiccup which you always get , you can still see if you can accomplish your primary objective.
And these two principles work together. Overload means to load to excess. One drawback of progressive overload training is that it must be done gradually.
It can be dangerous to increase the load or frequency of your training too quickly, which can lead to injury. You may not notice changes as immediately with this type of training as with others. With progressive overload, you may notice you feel fitter and stronger. The Definition of Progressive Overload. Progressive overload refers to the process of gradually overloading the body with either volume, intensity, frequency, or time to reach a specific goal.
The Overload Principle. The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results. The overload principle is a term used in physical fitness to describe a training regimen in which the muscles are trained in excess. In essence, the body can become accustomed to workout routines; by overloading the body, it forces the muscles to adapt, thus causing physiological changes. The Overload Principle is a basic sports fitness training concept.
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