Another 1km PB smashed today! One of my personal training clients shattered his 1km PB and then continued with his continual progression on the weights. Progression is what this post is about. This increase in strength and muscle-mass has been achieved with a structured training plan that focuses on achieving *overload in each session (by more reps or increased weight) to promote **adaptation and enable ***progression. This requires 6 things: 1, A long-term approach to training 2, A vision of where you want to be 3, The desire and ability to push yourself to achieve overload 4, A record of what you’ve done in previous sessions so that you know what you have to do to progress 5, Constantly upping the ante to ensure progression and development 6, Good nutrition to fuel your workouts and facilitate muscle growth * Overload: 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 body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. ** Adaptation: Adaptation refers to the your body’s physiological response to training. When you do new exercises or load your body in a different way, your body reacts by increasing it’s ability to cope with that new load (e.g. by building muscle to lift heavier weights or increasing its aerobic capacity to run faster or further). *** Progression: As your fitness level improves, you will need to make adjustments to the exercise program if continued improvements are desired. Progress is always positive!!!
Posted on: Fri, 17 Oct 2014 06:30:00 +0000
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