If an exercise routine
is correctly planned and properly adhered to improvements in physical strength
will result as the body adapts to the load. Exercise is one method of making
the body accustom itself to handle the imposed training loads. For adaptation
to take place, the following must be given strict attention to during both the
planning stages and the implementation of the plan afterwards.
The stimulus magnitude, more commonly
referred to as the overload
Accommodation
Specificity
Indivualization
The stimulus magnitude
The correct amount of
stimulus or overload brings about positive changes in the athletes physical
state. This load must be greater than what the body is normally accustomed to
for a positive change to take place. There are two ways to manage the
adaptation process. One is to increase the intensity or volume, and the second
is to select different exercises.
Training loads are
divided into these categories:
Stimulating-the magnitude of the load is
above the neutral level which allows positive physical changes to take place.
Retaining-also known as the neutral zone
as the body is just maintaining its present condition
Detraining-too much of a good thing causes
a deterioration in performance, the functional capabilities in the athlete or
both the performance and functional abilities.
Accommodation to
training
Accommodation to
training is the second part of the adaptation process. If the same load and the
same set of exercises are consistently used time after time the body soon
adapts, and then stops making progress.
"This is a
manifestation of the biological law of accommodation, often considered a
general law of biology". According to this law, the response of a
biological object to a given constant stimulus decreases over time. Thus,
accommodation is the decrease in response of your body to a constant continued
stimulus. In training, the stimulus is physical exercise." Inefficiency occurs due to the accommodation
law if standard exercises and training loads are used over long periods.
Training stimulus MUST vary in order to be beneficial.
This training stimulus
must be as specific as possible to the sport or activity one is training for in
both muscular coordination and physiological demands. A high transfer of
training results when using specific exercises during the training session.
However, these two requirements (the same standard exercises and training loads)
present problems for the elite athlete. The training has to be variable to
avoid accommodation and yet stable enough to satisfy the demands of
specificity.
To avoid the staleness
that accompanies accommodation, qualitative and quantitative alterations are
made to the plan. Quantitative changes are those changes made to the training
loads. Qualitative differentiation results in the selection of different yet
specific exercises. Elite athletes require broad qualitative changes to their
programs to remain on top of their sport.
Specificity of training
Specificity of training
is the holy grail of all sports coaches. Without specificity, the sessions are
for naught. Most every coach and athlete knows that resistance training
increases muscle mass and strength. And, that endurance training increases
positive changes in aerobic capabilities.
Described another way,
specificity simply means a transfer of training effect to the sport or activity
being trained for in the first place. But, just why is this transfer so
important? Because of the positive results on the playing field, that's why.
Standard deviations of
measurement indicate the crossover effect of properly designed specificity
training regimens to be dependent upon movement velocity, joint angle, and
production of force amongst others. These must mimic the actual sport
conditions in the areas previously mentioned.
Individualization of
training
Everyone is different
and the same training program will not work for everyone. It is ludicrous to
set up a professional, college or experienced athletes' routine for a novice
strength athlete. Yet it is done in countless High Schools worldwide every
single day. If the coaches would take the underlying principles of the program
and make the necessary modifications to fit their athletes then positive
adaptive progressions would be the result. These principles should be
creatively applied, not cookie cutter applied straight across the board, but
correctly applied.
Average routines are
for average people not those with training experience. These individuals need
special treatment in their program design. Routines are best made with the end
result constantly kept at the forefront. With the athletes needs kept in the
forefront and the two meshed together so the sum is greater than either part.
Synergy of action, transference of training, hard work and fun all combine to
produce a positive training effect on the athlete.
All quotes taken from
Science and Practice of Strength Training, Zatsiorsky, V.M. Human Kinetics 1995
Danny M. O'Dell, M. A.
CSCS*D is the co-owner of The Explosivelyfit Strength Training Gym and
Explosivelyfit.com both located in Nine Mile Falls, WA. He is a Certified
Strength and Conditioning Specialist, recognized with Distinction by the
National Strength and Conditioning Association. He has a Masters Degree in
Human Services and is a strength and conditioning coach in a local School
District along with being a member of the Washington State Coaches Association.
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