Progressive Overload Training
Ever since the time of the ancient Greeks and earlier, effective strength training systems have been established on the overload principle. Overload requires employing progressively heavier loads in order to stimulate more strength. If you have no pressure placed on your body in the form of overload, then your strength workouts will level off. Increasing the training load can be achieved in a range of ways.
- Load: For example, if you’re able to finish 10 repetitions in the Alternate Hammer Curl with 30 lbs, you could generate muscular overload merely by increasing the exercise by 5 pounds and doing as many repetitions as the load will permit, until eventually reaching concentric muscle failure.
- Rate of Work: The work rate can be manipulated by completing the equivalent training session (i.e. same reps, sets, physical exercises and weight load), more rapidly. Instead of walking a mile in twenty minutes, cover the distance in 15 minutes.
- Volume of Work: relates to the amount of work completed either during a certain gym workout, or as part of a specific training cycle.
The most important facet of sports training, no matter your own workout preferences, is not merely whether it helps you to pack on muscle mass. It’s whether it works for your type of sport or not. Athletes that participate in sports activities like Long jump, 100 m hurdles and Water Polo, must model their muscle mass program around special movements that will boost power and stamina in their sports activity. You and the trainer (for those who currently have one) must analyse the current methods of training, the stamina levels, explosiveness and the reflexes needed for your sport. Then, always make sure you exercise accordingly. The entire intent behind sport specific training is that your weight training sessions will not be too dissimilar from that which you carry out when competing.
Try A Form Of Supersetting
Strength endurance circuit training generally includes a range of drills set up in a house, yard or workout room, that you work out at for either an allotted time frame, or a precise range of reps and then progress onto the following activity. The scope and design is very much dependent on the knowledge of the coach. You can adjust circuits significantly. For example, a resistance training exercise (e.g. a set of Reverse Grip Bent-Over Rows), followed by a cardiovascular drill (like burpees) – every one being a station on the circuit. The circuit might be carried out 2 to 6 times, varying each time or staying the same.
- Remember that for anyone who is performing 20-35 repetitions of a particular exercise, you’re working not on strength but on stamina levels and cardiovascular fitness.
- For an extra challenge, perform standing movements on a wobbly area like a bosu ball or a similar piece of equipment.
- The oxygen-processing and power capacity of slow twitch muscle fibre is improved, whilst fast twitch fiber (Type II a fiber) is developed in a way that is much like short-term anaerobic work.
- In one South Korean research project, it was shown that strength gains from circuit training for 6 to 14 weeks were 5-25% when applying high repetition sets (12-30), while the same length of time spent training using a mix of low and higher reps contributed to strength increases of 35-120%.
- A study discovered that adjusting the speed of an exercise made a difference to strength levels in a 5 month weight lifting program. Slow, controlled movements on some days were interspersed with fast, power-based moves on others.
- It’s always best to go for exercises that imitate the actual movements of the event being trained for. An athlete training for the Long Jump, might for instance, complete a particular workout to increase mobility and VO2 max.