The 8 Training Concepts are research-based guidelines to help you accelerate your training progress and optimize your results. Understanding how to use these concepts provides you with an informed basis on which you’ll make informed decisions about designing your fitness or sports training course. The concepts will also help you assess the merits of exercise equipment and private training services.
All the concepts complement one another. For the best results, they must be used in concert throughout every phase of coaching.
1. Principle of Specificity shows that the body can make adjustments based on the kind of training you perform as well as in the identical muscles that you simply exercise. The way you train determines what you’ll get.
This principle takes you in designing your fitness training course. In case your goal would be to enhance your overall fitness level, you’d devise a properly-rounded program that builds both endurance and total body strength. If you wish to build how big your biceps, you’d increase weight load on bicep curls and related exercises.
2. The Key of Overload implies that you need to constantly increase training loads as the body adapts with time. Since your body builds and adjusts for your existing training regimen, you have to progressively and systematically improve your work for ongoing improvement.
A generally recognized guideline for weight lifting would be to increase resistance only 10% each week. You may also use percentages of the maximum or believed most of performance and exercise inside a target training zone of approximately 60-85% of maximum. As the maximum performance improves, your training loads increases, too.
3. The Key of Recovery assets that you need to get sufficient rest between workouts to be able to recuperate. Just how much rest you’ll need is determined by your training course, fitness level, diet, along with other factors.
Generally, should you execute a total bodyweight workout 72 hours each week, rest a minimum of 48 hrs between sessions. You are able to perform cardio more often as well as on successive days each week.