The Big Picture
Programming can be a sticky situation. There are tons of variables such as the following: volume, intensity, frequency, and density. Individuals want to organize these variables, but most of the time, it is just beyond their capacity. In addition to all of the training variables, there are various means that can be used to help one achieve their goal. The list is truly limited by human imagination. That being said, the goal is still the same: Jump Higher, Run Faster, Lift More, Push Harder, Go Longer.
Simplified Science
Even though there are a ton of variables and so many different ways of mixing and matching them, one word might help make sense of the mess that is programming: adaptation. Although this concept isn’t new, understanding it’s importance is crucial to understanding how the human body performs.
In a simplified version, once you train, the body undergoes various physiological processes to cope with the imposed demands placed on the body. To help keep the body in a balanced environment, it adapts. Once the body adapts, it is more prepared to deal with future imposed demands. To illustrate this point, think about this old school example: When you lift, you tear muscle fiber. When it rebuilds, it is bigger and stronger than it was before. Although grossly simplified, this helps illustrate the point that the body adapts to impose demands.
Applying the Basics
In terms of programming, the basics can be extremely useful to understand. For example, if one were to squat heavy one day, the body would adapt to that imposed demand. In theory, if that individual allowed the body to adapt and assuming fatigue was dissipated, he or she would be able to do that weight easier the next time. However, since the body has already adapted to that heavy squat, there would be little to no further adaptation.
Training works on this principle over and over again. In addition, because the body’s physiology is the same, certain adaptations may be expressed in different areas. For example, increasing strength in the leg musculature may increase one’s ability to accelerate in a sprint.
Putting This into Perspective
Adaptation is the key to seeing progress. If one continues to adapt through progressive overload, then the sum of all that adaptation will lead to increased performance. One reason an individual may not see the fruit of their labor could be explained by masked fatigue. If a person did not allow fatigue to dissipate, then although their fitness was higher, they could not express it. Their performance decreased because they were not prepared. One way to illustrate this, although extremely simplified, is to say that preparedness is a product of fitness and fatigue (Fatigue x Fitness = Preparedness or Performance). Jumping back to the previous example with squats, if the athlete had squatted heavy for two days straight, then the fitness would be higher as the fatigue would be masking any visible performance gains.
Long Term Considerations
In the case of: Jump Higher, Run Faster, Lift More, Push Harder, Go Longer, think about what tools would be necessary to achieve the desired adaptations. For example, after analyzing what needs are necessary to allow one to jump higher, one may conclude that force production of the leg musculature must be developed. To achieve this goal, squatting heavy two to three days a week would allow for appropriate adaptation, thus greater force production. However, after one or two months of strength development, the body has only adapted to the ability to squat heavier weights. At this point, it may be beneficial to allow these strength gains to be expressed by practicing jumping. The body learns how to express the strength developed in the past two months and vertical increases.
Take Home Points To Programming
– Figure out what your goal is and what adaptations may be beneficial (Jump Higher, Run Faster, Lift More, Push Harder, Go Longer)
– Pick exercises that will allow the specific adaptations to occur (Means and Methods: Running, Jumping, Lifting)
– Progress week to week to allow increased adaptation (Overload One Variable At A TIme)
– Transition adaptations (Strength May Transition Into Power)
– Fatigue may mask performance, but fitness is still increasing (Fatigue x Fitness = Preparedness or Performance)
References:
Verkhoshansky, Y. Siff, M., (2009) .Supertraining. Rome, Italy: Ultimate Athlete Concepts.
Bompa, T., (1999) . Periodization: Theroy and Methodology of Training: Chamaign, IL: Human Kinetics.
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