Principles of Training: Overload, Specificity, & Reversibility
This week we will discuss the principles of training and how you can apply them to your own workouts.
Definition: Your workouts should be relevant and appropriate for your desired outcome.
Example: As an obstacle course racer, I have to be prepared for the specific demands of OCR: heavy carries, grip strength training, mobility, and aerobic capacity (running). When I’m planning my workouts I make sure that I am addressing one or more of these components on a daily basis. My training is always specific to the event I am training for.
Application: Even if you aren’t training for an event, your training should still be specific toward your training goals. Here are a couple of ways to include specificity to help you reach your training goals:
– Improve Strength: To increase strength you want to use heavy loads. Beginners start with a rep range of 8-12 reps. Those with with experience use a rep range of 4-8 reps. As your strength improves you will be able to lift more weight while still meeting your goal repetition range.
– Improve Endurance: To increase your endurance, gradually increase the duration of you cardio workouts. Start with an amount of time & pace that you feel is challenging, but not overly strenuous. Aim for 3-5 cardio sessions per week. After every three weeks of consistent training, add 10% to the duration of your cardio sessions.
For more help with your workouts, call us at 281-371-2004.