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By Jake H.
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Tuesday, April 22, 2008 |
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It’s again time for me to write on another topic that you can use to further improve your knowledge and understanding of how to better train yourself as an athlete. Many of you know how to train (meaning the physical process of training) and I’m sure that many of you also know at least one training program that has produced fantastic results in either yourself or someone you know. Today, I would like to discuss a little bit about why programs work or do not work. In short I would like to discuss the physiology of training.
There are 4 key principles that assist us in defining the physiology of training; Overload, Reversibility, Specificity, and Progression. An effective in-season or out-season training program will account for those 4 concepts. Let’s take a better look at each of the four areas.
The concept of Overload states that the training effect* will occur only when the system is exercised at a level beyond which it is normally accustomed. That simply means that if you want to get better, you have to push yourself. Overload begins touching on a subject called the dose-response** which I will discuss in a later blog; however, whether you call it the principle of overload or the dose-response you are generally referring to the same core values – ‘what you put in is what you get out’. Therefore, if your end goal is to become a professional athlete or if you are already at that level and attempting to make it into the big leagues you must train at an intensity level higher than where you are comfortable.
Reversibility simply states that gains are lost when overload is removed. Have you ever noticed that when an athlete reaches their physical training goal, whether it be an ideal weight or a certain increase in the amount of weight being pushed in the weight room, they only seem to be able to maintain that goal for a short period of time? This is due to the reversibility factor. The maintenance stage of training is a constant battle of increase and decrease in the amount of cardiovascular activity and resistance training. Let’s look at a real world baseball anecdote to better understand this concept. The Colorado Rockies in 2007 went on an epic streak to win 21 out of 22 straight days of electrifying baseball. It was a dream come true for the team who trailed behind the Arizona Diamondbacks, LA Dodgers, and San Diego Padres for most of the season. After beating the D-backs to secure their spot in the 2007 World Series the team was given 8 days off. Normally 8 days of rest would be welcomed by a team that had just played a little short of an entire month of excruciatingly intense baseball; however, the feeling among the Rockies had to be different. They were ‘In The Zone’!! When the Series finally rolled around for them the reversibility factor had kicked in and they were swept in four short games.
Specificity is a slightly more common sense principle. It states that the training effect is specific to the muscle fibers involved in the training, thus, the muscles which you intend to use in the activity you’re training for should be the muscles which are being trained. Easy enough, don’t train for baseball with tackling drills or chest passes.
Lastly we approach my favorite of the four key principles of training; Progression. Progression is something that we all agree with and understand; however, very few of us actually take it seriously when undertaking a new training program. Progression states that overload must be gradually applied so that adaptation can take place and injury can be avoided. It is encoded into an athlete’s blood to always try and be the best at whatever their task is; therefore, making the art of progression very difficult to implicate in ourselves. It is extremely important, as stated by this concept, that an athlete work his way up to his goal and not immediately attempt it. Gains are made over time not in our will power. No matter how well conditioned you think you are if you are starting a new program take it easy and work your way up to the ‘macho man’ status. Everyone around you is struggling with the same feelings of not looking as tough if they perform less weight; however, if you can force yourself to use the theory of progression it will pay very high dividends in your end training effect.
A quality physical development program will be devised with each of these topics in mind. When training think about what you have read here and determine if your training to achieve your maximum potential.
If you have any questions or concerns about what you have read or would like more information on any of the topics discussed please e-mail me.
* Training Effect shows the degree to which an individual workout improves your aerobic fitness and tells you the quantifiable results of your workout.
** Dose-Response describes the change in effect on an organism caused by differing levels of exposure to a stressor.
Jake H.
jake.h.guru.gmail.com
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