Training Principle 1: Consistency
Truly the gatekeeper to long-term success. In order to be successful we need to be consistent with a good training program, diet, and adequate rest. Not consistent for two months, consistent for years, and even decades. If you fall off the horse, get back on. Sound training principles must be a way of life.
Training Principle 2: Recovery
Is there adequate rest built into the program, or will it cause you to over-train? As a trainee advances from novice, intermediate, to advanced, the margin of error between just enough stress and too much stress becomes progressively smaller.
Training Principle 3: Variety
Variety doesn’t mean different exercises every time we work out. We can do the same few exercises for years. What needs to vary is the intensity, volume, and rest between sets.
Training Principle 4: Regularity
The body thrives on regularity. A program shouldn’t consist of random exercises performed at random intervals, with random intensity and random repetitions. Have specific goals and a plan. Without regularity, we can at best hope to become jack of all trades, masters of none. To a large degree, strength and endurance are skills that are very task specific.
Training Principle 5: Progression
All people will progress at different rates and require varying amounts of stress depending on their genetic make-up, diet, and level of advancement. As a trainee advances, the amount of stress used to cause adaptation will have to change. This is where the science of periodization (fluctuations in training volume and intensity) comes in. It is better programming that allows the modern athlete to achieve new heights, not the invention of new exercises or even
workouts.
Training Principle 6: Overload
In order to change body composition and gain strength we need to put muscles under stress that they are unaccustomed to. The body requires new stimulus to force it to adapt. Then, once the adaptation has occurred, once again new stimulus beyond what was previously done is required. Progression and overload go hand-in-hand, and the right amount of each is essential.
Article Information:
This article was featured in the Oct/Nov 2011 Issue of the My Mad Methods Magazine. "Tricking: A Social Movement" was written by the Tobias Bros. Learn more about the My Mad Methods Magazine by Clicking Here
Contributor Information:
Mark Lauren is a certified Military Physical Training Specialist, Special Operations Combat Controller, triathlete, and competitive Thai boxer. He has effectively prepared over 700 trainees for the extreme demands of the most elite levels of the Special Operations community. Find out more.
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What would be an example of using the same exercises for years while varying intensity, volume, and rest? For example, an overhead press.