Progression of training

Typically, the trainer breaks down a resistance training program for athletes into phases, also known as progressions.  The progression that the athlete advances to depends on your specific goals and capacity to achieve them.  Of course, there are many other factors that are considered, but the results achieved through resistive exercises are due to the regiment put in place by good trainers.  This may also be utilized by healthy, active individuals looking to advance their workout.

 

Phase 1:  Anatomical Adaption.  Do you remember that feeling the first few times you ever lifted weights in the gym?  You felt stronger and probably thought you looked better in the mirror. It’s okay, we all did it.  This is due to the motor unit activation and muscle recruitment made within the body.  In other words, your nervous system woke up due to the new stresses placed upon it and told your muscles, “Hey! We need you!” Unfortunately, your body shape did not change and your muscles had not grown yet, but strength was definitely gained.

This phase usually lasts about 2 weeks, give or take, depending on the individual.  Concentrate on controlled movements and feeling the exercises “within the muscles”.  Do not worry about the amount of weight being lifted.  It is important to know where your limbs are in accordance to your body as well.  Even though it may seem you are making progress, the correct neuromuscular connections need to be made.  Improper technique can lead to underdeveloped movements, and in turn cause injury in the long term. Some anatomical adaption exercises include machine bench press, lat pull-down, leg press, and leg curl.

 

Phase 2:  Hypertrophy.  This phase is most commonly seen in the gym even though the name may be unfamiliar.  If your goal is to be “sculpted”, then this is where you keep your training.  This is not the main function of this stage for athletes though.  In relation to sports, hypertrophy refers to the growth of muscle fibers to build the capacity for later phases.  A base is established to prime the muscles to move into maximum strength,  muscle endurance, and/or maximum power.  This is why moderate loads are lifted until exhaustion and drop sets, super sets, and compound sets are utilized.

If you are moving forward in your progression, the hypertrophy phase can last 1 to 6 weeks depending on an individuals goals and experience.  It is usually tied in with

Hypertrophy: increase muscle size. Hyperplasia: increase number of muscle cells (Little evidence to support the concept of hyperplasia

anatomical adaption, but repetitions are lowered and resistance is increased.  Again, technique is very important and must receive special attention.  Advanced exercises will soon increase in intensity, which refers to the percentage of your one repetition maximum.  The pace of a single session does not replicate competition speeds at this point and rest periods are 60 to 90 seconds for muscle recovery.

 

Next week will cover the maximum strength and power phases.  Questions? Contact me!

 

Zak Goodman BS, CSCS
Exercise specialist
Zgoodman@trainingaspects.com

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Athlete Performance

Training Aspects’ has the top Strength and conditioning coaches in the South Jersey area!
We can help you increase your performance on and off the field/ice. If you are currently in season, we can help you stay fresh!If you’re in off season mode let us help you prepare for the season, so you can take it to the next level!

Increase performance: We can help you increase strength, endurance, agility, speed, power, efficiency etc. no matter your sport!

Sport specific training: Currently we work privately with:
*Hockey,
*MMA/ Boxing
*Lacrosse
*Youth soccer

1 on 1 training comparable to none!  Cherry Hill, Marlton, Haddonfield and Surrounding areas!

Kirill Vaks B.A., CSCS, ACSM-CPT, NFPT-SNS
Zak Goodman B.S, CSCS, ACE

Robert Jost NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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4 Effective Training Principles

Are you effectively training?

There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind

 

The Principle of Overload: Body must be challenged!

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve your fitness, strength or endurance, you need to increase the workload accordingly. A muscle must be under unusual stress to become stronger.  What does this mean to you? If you go into the gym, do the same weight and workout every week; Chest and Triceps Monday, Cardio Tuesday, a plateau is coming your way!

 

The Principle of Progression: Advancing through overload without injury or setback.

The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.  Referring back to the principle of overload, though it is important to stress the muscle, it is important to understand your limitations so that you can “progressively” improve.  Meaning: Whatever your goal is you have to crawl before you can run.

 

The Principle of Adaptation

Adaptation refers to the body’s ability to adjust to increase or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why initially you are often sore after starting a new training routine, but after doing the same program for a few weeks you have little, if any, muscle soreness. Meaning: the human body is meant for survival, the body will adapt and it will get easier,

 

The Principle of Specificity

The Principle of Specificity indicates that, to become better at a particular exercise or skill, you must perform that exercise or skill. A person looking to lose weight should focus on decreasing body fat, a person looking to increase muscle tone should focus on muscle toning. While it’s helpful to have a good base in fitness, to accomplish your goal you must focus on your goal.

The 4 principles always collide. Principle of overload must be combined with progression. The Principle of adaption must be monitored, if your body has adapted then you are no longer challenging your body which means the principle of overload is no longer being stressed. Principle of specificity keeps you focused. Always refer back and make sure the program you are beginning or have been following has all 4 principles in mind weekly.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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