The 7 Laws of Training, as Explained by the International Sports Science Association
First is the Principle of Individuals, which simply presents the idea that if a hundred people tried the same training program, each one of these hundred people would respond differently. I subscribe to the belief that a person's environment, attitude, mood at the moment, their diet in the past week, their current stress level, and their physical ability all play into the applications of this theory.
Second is the Overcompensation Principle is based on stress response, and is described as 'nothing more than a survival mechanism' programed into our human genetic code.
The Overload Principle is one that I have integrated into my own weightlifting regiments; I began training at home years ago, for example, using hand weights for rowing exercises that were three pounds. Now I use 40 pound weights for the same exercise. I have hit upon periods of plateau when applying this principle, but by integrating new programs and provoking muscle confusion, I have found I can surmount the athletic obstacle.
The SAID Principle (which stands for Specific Adaptation to Imposed Demands) is rather uncompromising, focusing on one training objective at a time. It is theorized that such training in one area will affect abilities in other areas (example: focus on aerobic fitness will diminish strength in anaerobic fitness).
The USE / DISUSE Principle is comprised of a stress / rest approach, where hypertrophy and atrophy occur in trained and 'detrained' muscles. The detraining effect has demonstrated what is called 'the law of reversibility', where muscle memory will allow you to retrain and regain skeletal muscle more quickly after detraining.
The Specificity Principle involves both neuromuscular adaptations and technique functionality. Basically, if you are training for a marathon, you focus on endurance running, rather than cycling or the stair stepper.
The GAS (or General Adaptive) Principle is made up of three stages; the 'alarm' stage, the 'resistance' stage and the 'exhaustion stage'. The General Adaptive Principle suggests that there should be periods of high-intensity training followed by low-intensity periods of training. The stress of high-intensity is traumatic, and the lower-intensity period allows your muscles to heal. While some athletes and trainers have expressed that the law of reversibility (from the USE / DISUSE Principle) creates undesirable atrophy within the General Adaptive Principle. However, I believe that by developing a consistent training schedule, with the proper frequency and with short periods of rest, progress can still be observed.
There are myriads of other Systems at work in the fitness world today, including:
The POF (or Positions of Flexion) (hitting a muscle from three positions creating a full range of motion)
HIT, High Intensity Training
A. Superslow
B. Heavy Duty
Body Contract Training
Bulgarian Power Burst Training
Hardgainers System
Supersquats
Bigger, Faster, Stronger
I have had some experience with many of the above programs, and currently I *loosely* follow the schedule below: I use the term 'loosely' because I will adapt the schedule as my body communicates its needs throughout a given week of training. For example, if I try a new squats routine for my legs workout on Wednesday and I'm due for a hard cardio (which involves my legs) on Thursday, I'll do an arms workout on Thursday instead, and give my legs a day of rest.
Monday: 10 -15 minute cardio, Chest and Abs
Tuesday: 30 - 45 minutes cardio, stair stepper, level 16
Wednesday: 10 - 15 minutes cardio, Back and Shoulders
Thursday: 30 - 45 minute cardio, cycle, interval training from level 10 to level 20
Friday: 10 - 15 minutes cardio, Arms and Abs
Saturday: Rest Day
Sunday: 10 - 15 minutes cardio, Back
Monday: 10 - 15 minutes cardio, Legs and Abs
Tuesday: 30 - 45 minutes cardio, Stair Climber
Wednesday: 10 minutes cardio, Chest and Abs
Thursday: 15 minutes cardio, Legs and Balance Routine
and so on...
The biggest rut I've seen athletes get into is the comfort zone. If you just go through the motions of a program and don't integrate other things into it, your body adapts and you hit a plateau. I find I naturally cycle through favorite workouts and exercises, and after a while I phase them out or put them on the shelf for a while.
First is the Principle of Individuals, which simply presents the idea that if a hundred people tried the same training program, each one of these hundred people would respond differently. I subscribe to the belief that a person's environment, attitude, mood at the moment, their diet in the past week, their current stress level, and their physical ability all play into the applications of this theory.
Second is the Overcompensation Principle is based on stress response, and is described as 'nothing more than a survival mechanism' programed into our human genetic code.
The Overload Principle is one that I have integrated into my own weightlifting regiments; I began training at home years ago, for example, using hand weights for rowing exercises that were three pounds. Now I use 40 pound weights for the same exercise. I have hit upon periods of plateau when applying this principle, but by integrating new programs and provoking muscle confusion, I have found I can surmount the athletic obstacle.
The SAID Principle (which stands for Specific Adaptation to Imposed Demands) is rather uncompromising, focusing on one training objective at a time. It is theorized that such training in one area will affect abilities in other areas (example: focus on aerobic fitness will diminish strength in anaerobic fitness).
The USE / DISUSE Principle is comprised of a stress / rest approach, where hypertrophy and atrophy occur in trained and 'detrained' muscles. The detraining effect has demonstrated what is called 'the law of reversibility', where muscle memory will allow you to retrain and regain skeletal muscle more quickly after detraining.
The Specificity Principle involves both neuromuscular adaptations and technique functionality. Basically, if you are training for a marathon, you focus on endurance running, rather than cycling or the stair stepper.
The GAS (or General Adaptive) Principle is made up of three stages; the 'alarm' stage, the 'resistance' stage and the 'exhaustion stage'. The General Adaptive Principle suggests that there should be periods of high-intensity training followed by low-intensity periods of training. The stress of high-intensity is traumatic, and the lower-intensity period allows your muscles to heal. While some athletes and trainers have expressed that the law of reversibility (from the USE / DISUSE Principle) creates undesirable atrophy within the General Adaptive Principle. However, I believe that by developing a consistent training schedule, with the proper frequency and with short periods of rest, progress can still be observed.
There are myriads of other Systems at work in the fitness world today, including:
The POF (or Positions of Flexion) (hitting a muscle from three positions creating a full range of motion)
HIT, High Intensity Training
A. Superslow
B. Heavy Duty
Body Contract Training
Bulgarian Power Burst Training
Hardgainers System
Supersquats
Bigger, Faster, Stronger
I have had some experience with many of the above programs, and currently I *loosely* follow the schedule below: I use the term 'loosely' because I will adapt the schedule as my body communicates its needs throughout a given week of training. For example, if I try a new squats routine for my legs workout on Wednesday and I'm due for a hard cardio (which involves my legs) on Thursday, I'll do an arms workout on Thursday instead, and give my legs a day of rest.
Monday: 10 -15 minute cardio, Chest and Abs
Tuesday: 30 - 45 minutes cardio, stair stepper, level 16
Wednesday: 10 - 15 minutes cardio, Back and Shoulders
Thursday: 30 - 45 minute cardio, cycle, interval training from level 10 to level 20
Friday: 10 - 15 minutes cardio, Arms and Abs
Saturday: Rest Day
Sunday: 10 - 15 minutes cardio, Back
Monday: 10 - 15 minutes cardio, Legs and Abs
Tuesday: 30 - 45 minutes cardio, Stair Climber
Wednesday: 10 minutes cardio, Chest and Abs
Thursday: 15 minutes cardio, Legs and Balance Routine
and so on...
The biggest rut I've seen athletes get into is the comfort zone. If you just go through the motions of a program and don't integrate other things into it, your body adapts and you hit a plateau. I find I naturally cycle through favorite workouts and exercises, and after a while I phase them out or put them on the shelf for a while.
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