ExRx.net > Exercise Information > Outline

Translate

Progressive Overload Greater demand (intensity or duration) continually placed on the body in incremental stages. Corresponds to first stage of SAID (Stress or Stimulus). If overload is not present, adaptation is not necessary, and will not occur. If overload is too great, acute overtraining may occur. Specificity Adaptation to exercise are specific to training stimuli. See Training Specificity. Recovery Second stage of SAID (Adaptation or Response) occurs during this stage. Chronic overtraining can occur if recovery is insufficient overtime. If recovery is too long, regularity is compromised. Regularity Detraining will occur if specific overload is not practiced at regular intervals. Variation A basic prerequisite for adaptation is variation. These subtle training alterations inhibit the exhaustion stage of SAID. As a beginner, progress can be made most every workout. Variation is inherent due to relatively rapid progress in the initial phases of training (see Initial Level of Fitness). As progress slows, subtle variations must be made in other ways for progress to continue (see variation examples below). Variation Examples Beginners Resistance training Performs additional repetition(s) most workouts progressing from 8 to 12 reps increases in muscular endurance Resistance is increased after 12 reps are achieved increase in strength Alternating cycle continues Cardio training Walking Programs Progressively increase walking time throughout a few weeks Increases in endurance Increase walking speed at conclusion of few weeks Increase in speed Alternating cycle continues Intermediate Trainees Resistance training Beginner strategies above Prioritization Changing exercise Light heavy workouts Cardio Training Beginner strategies above Jog-walk workouts Jogging workout Other cardio exercises Advanced Trainees Resistance training and Cardio Training Beginner and Intermediate trainee strategies above Periodization techniques More complex variations of intensity and duration Resistance Training Sports Training Cycling Example Marathon Overview Triathlon Example Other sports specific conditioning techniques Variation Deviations Variations should be subtle No more than a half space either direction on Fitness Continuum Too great of deviation alters Training Specificity 5%-10% variations from base workloads are standard Example A: exclusive strength goal Recommended training range: power/strength to strength/endurance Goal may be inhibited by training purely speed or cardiovascular endurance except when sport also requires these traits Example B: exclusive cardiovascular endurance/speed goal Recommended training range: Cardiovascular endurance to speed Goal may be inhibited by training pure strength training except when specific supplemental work is performed for injury prevention See Sports Training Program for example training model Training goals are specific to activities and may vary throughout body Example Athlete may require running endurance and throwing power See Training Specificity