When it comes to exercise and training protocols, there are many different philosophies which an individual may choose to follow. Certain aspects of an individual’s program may work well specifically for them, but maybe not so well for another person. Regardless of what programming you decide to follow, remember that there are four essential training principles that must be accounted for to ensure an increase in performance: Overload, Progression, Specificity, and Variability.
Overload Principle
This principle of training is plain and simple. Overload occurs when one is performing at greater than normal work demands. This means that you must push yourself beyond what you know and can normally do with ease. People tend to stick with what they know they can do, but seldom challenge themselves beyond normal workloads. This is detrimental towards your training, because without overload, true progress cannot be made. Always aim to beat the person you were the week prior. Add more reps, sets, weight, or speed towards your training and keep track of how much you’re increasing worload over time. If you lack the mental edge to push yourself to those limits, then perhaps it’s time to grab a workout partner or personal trainer to encourage you to test your true limits.
Progression Principle
Similar to the overload principle, progression occurs when one increases total workload over time. When overload is being met, over time the “normal” workload will also be increasing. This means that you must gradually and consistently increase the workload over a long period of time. Adaptations in performance are being made at all times throughout training, therefore it’s important to know that progression is the key towards long term success. Progress should be steady, but never at a stand-still. When workload is increased too rapidly, you run the risk of over-training or developing over-use injuries.
Specificity Principle
When you want to improve performance in sport or fitness, specificity needs to be applied. Specificity is the concept that in order to improve certain aspects of your training, then specific muscle groups, movement patterns, speeds, energy systems, and types of muscle contractions must be applied. We all want to maximize efficiency in a training setting, so if you have a specific goal, then you must train in a specific way to make necessary improvements towards that goal. For example, if an individual wants a better vertical jump as a basketball player, then explosive speed, power, and increase in fast-twitch muscle fiber percentage are the training goals. It wouldn’t make sense to have that individual perform hypertrophy training styles in order to increase his/her sport-specific desired skill. Specificity goes back to the age old saying of “training with a purpose,” so next time you have a goal in mind, think to yourself as you’re training, “How is this helping me achieve my goal?”
Variability Principle
As I mentioned before, people like doing what they know they are good at, but in order to ensure long-term adaptations, variability is key. The principle of variability states that in order to seek long-term improvements in overall fitness, then an individual must add a variety towards training intensity, duration, frequency, or style of his/her workouts. Not only will this help to improve one’s fitness level, but it also allows an individual to maintain a fun and evolving lifestyle in training. Who wants to do the same thing over and over anyway?
So, now it’s time for self-reflection and evaluation! How are you training? What are you doing to make improvements towards your goals? Are you certain that your current program is right for you? Is it time to seek professional advice?
Hopefully, this article provided you with some new insight towards training or a memory refresher into what I consider the four essential training principles that you should never forget. Train smart, train hard, and always with a purpose.
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