Progression, Overload, and Specificity

Progression, Overload, and Specificity

Principle of Specificity

• You must use the specific body part, muscle(s), or sport movements/techniques that you want to improve

• Your body adapts to exercise, therefore, with practice, certain activities become easier!

Adaptation

• Adaptation- the body adapts to the process of doing specific tasks

• To continue improving, you must vary your workouts with different training/routines

Principle of Overload

• The body only responds BEYOND its normal level if new stimuli or additional pressure is introduced

• BASICALLY: to keep making gains, you have to find a way to make your workout harder

You can apply the Principle of Overload in 3 ways

• Increase FREQUENCY- train more often

• Increase INTENSITY- RPE or HR

• Increase TIME (duration)- train longer

Principle of Individual Differences

• Everybody is unique!

• Not everyone can get the same results with the same training program and level of exercise.

• PERSONAL FITNESS PLANS are IMPORTANT for this reason

Progression Principle

• You must progress at your own rate while pushing past your comfort zone.

• Push too hard past your comfort zone=injury and harms natural progression

Principle of Use/Disuse

• USE it or LOSE it

• When we do not practice a sport we want to improve in or use muscles we want to develop, we lose our skills and strength.

• Disuse- anytime we exercise less, or stop exercising, we notice that we no longer are seeing results