![]() My understanding of the science and the athlete’s body allows me to give the athlete much greater performance in their most productive years of play. Could the gains have been greater? I see my role as a coach to realize the greatest amount of sustainable genetic potential of the athletes I am charged with training without injury. If an athlete is injured they cannot train, so poor program design wastes an athlete’s productive years (even if they make some gains). It is a gift of more productive years at the highest level of performance. While most people think the value is in injury prevention, athletic performance, sport-specific performance, etc., all of these things provide the athlete with more TIME. I also believe that a great coach’s real value is in the gift of time to their athletes. I believe that all the fancy exercises and technology in the world cannot compete with a great understanding of how to progress an athlete. ![]() My experience has shown me that properly timed progressions are the quickest way for my athletes to make gains. ![]() Properly timed progressions are the quickest way for athletes to make gains, says Click To Tweet This demonstrates the lesson of small incremental overloads over a long period of time leading to great strength gains. As the calf grew, Milo was lifting a larger and larger animal until, as a grown man, he was lifting a bull. This article will talk about the overload part of the relationship and how to manage progressions to optimize time and performance improvements.Īre you familiar with the story of Milo? The myth is that, as a small child, Milo would go out every day and lift a calf. We all know what it means, but not enough attention gets paid to either. Always refer back and make sure the program you are beginning or have been following has all 4 principles in mind weekly.Overload/Adaptation. Principle of specificity keeps you focused. The Principle of adaption must be monitored, if your body has adapted then you are no longer challenging your body which means the principle of overload is no longer being stressed. Principle of overload must be combined with progression. While it’s helpful to have a good base in fitness, to accomplish your goal you must focus on your goal. ![]() A person looking to lose weight should focus on decreasing body fat, a person looking to increase muscle tone should focus on muscle toning. The Principle of Specificity indicates that, to become better at a particular exercise or skill, you must perform that exercise or skill. Meaning: the human body is meant for survival, the body will adapt and it will get easier, Adaptation explains why initially you are often sore after starting a new training routine, but after doing the same program for a few weeks you have little, if any, muscle soreness. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Meaning: Whatever your goal is you have to crawl before you can run.Īdaptation refers to the body’s ability to adjust to increase or decreased physical demands. Referring back to the principle of overload, though it is important to stress the muscle, it is important to understand your limitations so that you can “progressively” improve. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. The Principle of Progression: Advancing through overload without injury or setback. What does this mean to you? If you go into the gym, do the same weight and workout every week Chest and Triceps Monday, Cardio Tuesday, a plateau is coming your way! A muscle must be under unusual stress to become stronger. What this means is that in order to improve your fitness, strength or endurance, you need to increase the workload accordingly. The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The Principle of Overload: Body must be challenged! Here are four principles which should always be in mind ![]() Others believe if they are sweating they must be having a great workout, not necessarily true. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. There are various group fitness classes and personal training programs available out there. ![]()
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