OVERLOAD
“A PRINCIPLE OF TRAINING DESCRIBING THE NEED TO INCREASE THE LOAD OR INTENSITY LEVEL OF EXERCISE IN ORDER FOR AN ADAPTATION OF A SYSTEM TO OCCUR”
THE GOAL OF PHYSICAL TRAINING IS THE DEVELOPMENT OF THE PHYSIOLOICAL SYSTEMS OF THE BODY (MUSCULAR, CARDIOVASCULAR, ETC.). PHYSICAL DEVELOPMENT IS AN ADAPTATION TO INTENSE PHYSICAL WORK. THE WORKLOAD (INTENSITY) OF THE EXERCISE MUST BE SUFFICIENT, WHERE THE SYSTEM BEING TRAINED IS STRESSED BEYOND ITS CURRENT CAPACITY. THIS IS THE ONLY WAY TO EXPERIENCE AN ADAPTATION, ALSO KNOWN AS “TRAINING EFFECT” OR “RESULTS”.
PROGRESSIVE OVERLOAD
THE OVERLOAD PRINCIPLE DICTATES THAT ONCE A SYSTEM HAS ADPATED TO A WORKLOAD, THAT WORKLOAD MUST BE INCREASED, PROGRESSIVELY, IN ORDER FOR CONTINUAL ADAPTATION TO OCCUR.
(CONTINUAL ADAPTATION IS POSSIBLE ONLY TO THE POINT OF FULL GENETIC POTENTIAL).
RECOVERY FROM OVERLOAD
ADAPTATIONS TO EXERCISE-INDUCED STRESS OCCUR DURING RECOVERY FROM TRAINING, NOT DURING THE TRAINING ITSELF. THEREFORE, THE OVERLOAD PRINCIPLE DEMANDS AN ADEQUATE PERIOD OF SYSTEM RECOVERY BETWEEN TRAINING SESSIONS. LACK OF ADEQUATE RECOVERY WILL SPOIL PRODUCTIVE WORKOUTS AND HINDER DEVEOPMENT.
VARIETY OF OVERLOAD
IN SPORT, THE BODY FUNCTIONS AS A UNIT. THEREFORE, THE ENTIRE BODY, AND ALL OF ITS PHYSIOLOGICAL SYSTEMS, SHOULD BE TRAINED REGULARLY, THROUGH A WIDE RANGE OF TRAINING EXERCISES AND MODALITIES
REVERSIBILITY
“A PRINCIPLE OF TRAINING THAT DESCRIBES THE TEMPORARY NATURE OF A TRAINING EFFECT; PHYSICAL ADAPTATIONS TO TRAINING ARE LOST WHEN THE TRAINING IS REMOVED”
A SYSTEM WILL ONLY MAINTAIN A LEVEL OF DEVELOPMENT NECESSARY TO ACCOMMODATE THE LEVEL OF STRESS IMPOSED. THEREFORE, THE STRESS (THE EXERICISE) MUST OCCUR REGULARLY, WITH APPROPRIATELY PLANNED PERIODS OF RECOVERY, IN ORDER TO AVOID A “DE-TRAINING” EFFECT, WHERE THE MUSCLE OR SYSTEM REGRESSES TO THE PRE-ADAPTIVE STATE.
SPECIFICITY
“A TRAINING PRINCIPLE INDICATINGTHAT THE ADAPTATION OF A TISSUE IS DEPENTANT ON THE TYPE OF TRAINING”
A SYSTEM WILL DEVELOP ONLY IF THAT SYSTEM IS STRESSED. ALTHOUGH THE MUSCULAR, CARDIOVASCULAR, AND NEUROLOGICAL SYSTEMS ARE ALL AFFECTED BY ANY TYPE OF TRAINING, EACH SHOULD BE SPECIFCALLY TARGETED DURING THE TRAINING REGIMEN IN ORDER TO MAXIMIZE ITS DEVELOPMENT. SPECIFIC SPORT MOVEMENTS MUST BE PRACTICED REGULARLY IN ORDER TO DEVELOP THOSE DISTINCT SKILLS. MODIFICATION OF THESE MOVEMENTS (SUCH AS ADDING WEIGHT TO A SPECIFIC SPORT MOVEMENT) WILL ACTUALLY HINDER THE DEVELOPMENT OF THAT SKILL.
“WOLF’S LAW”
“THE STRUCTURES OF THE HUMAN BODY CONFORM SPECIFICALLY TO THE INTENSITIES AND LOCATIONS OF THE STRESSES TO WHICH THAT ARE REGUARLY SUBJECTED”
***MINNESOTA VIKINGS STRENGTH MANUAL - 2012