What principles of training states that the body must work harder than what it is used to in order for it to adapt?

Table of Contents Show

What are the basic principles of training?
Specificity
Reversibility
Principles of training quizzes
Training principles External links

The Overload Principle
Written by Bryce Smith

The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results. In the context of strength training, this is done by adding weight to the bar. An example of a program that uses the overload principle would be one that prescribes squatting a prescribed weight for five sets for one week, moving to squatting a slightly heavier load for five sets the next week, and progressively increasing the loads each subsequent week. This is potentially effective programming but the same effect can also be accomplished by altering the volume accumulation instead of just the weight.

Volume accumulation can be defined as the number of sets plus the number of reps plus the amount of weight used. This is one of the major determining factors in hypertrophy (aka muscle growth). As long as the load (the amount of weight lifted) is above sixty-percent of your one-rep max, volume accumulation can be an effective way to get stronger.

In my opinion, the most efficient method for creating a stimulus both neurologically and neuromuscularly is through the use of increasing both volume (total reps) and intensity (load used). The cumulative total volume increases over time while simultaneously increasing the intensity or weight used. In my experience, this strategy makes full use of the overload principle and provides a maximal stimulus for strength gains and muscle growth.

The overload principle is not only used in strength training but can also be used in any type of physical activity, flexibility, mobility, and even in life. The overload principle progressively increases the stimulus placed on the body to ensure that progress does not stall. With the stimulus continually becoming more challenging, athletes are forced to work harder as their bodies adapt to existing workouts.

Don’t fall into the trap of becoming comfortable or abiding by a routine and allowing your strength and conditioning progress to be halted. If you are doing the same program with the same level of intensity and the same load week in and week out, the body is no longer being challenged. Once the body adapts to the activities being performed, it hangs out in “Comfort Zone City”. This is the land of no results and stagnation. In order to continually stay out of Comfort Zone City, we must continually change our training program to both challenge and stimulate our bodies. Creating a new stimulus for you body to adapt to will put you on the road to “GAINZville”; the land of massive strength gains and continual progress.

Remember – routine is the enemy.

Here are my tips to safely apply the overload principle to your training:

1. Test your maxes.

2. Increase loads gradually and progressively (getting strong takes time).

3. Allow ample recovery time. A field of rest brings a bountiful crop.

4. Plan and monitor training loads.

5. Alternate activities so you aren’t training the same musculature every day.

6. Plan ahead for that little thing called life. Make sure you coordinate your training so you can perform your best and not put yourself at risk for injury.

7. Practice trial and error. You may want to begin at around 60% of your 1RM, but that number is subject to change depending on the athlete. Ask a coach!

8. Track your progress. Don’t just think it, ink it!

9. Train with like minded individuals that will help motivate you to be successful and accountable.

10. Don’t forget to have fun! The overload principle is meant for self improvement and in this case strength gains. Enjoy the process!

In physical fitness and sports, the overload principle is the concept that indicates that the body must work harder in order for it to adapt and improve.

In real life situations, the overload principle can be demonstrated by the increasing volume, duration, or load of training, which at the end, would push one’s body to its peak or limit.

In order to continue enjoying our site, we ask that you confirm your identity as a human. Thank you very much for your cooperation.

In order to get the most out of your training, you must follow some basic simple training principles which are overload, specificity, reversibility, and variance.

Overload means we must put our bodies under more stress than normal in order for adaptive changes to be made. Specificity relates to ensuring the training done is specific to the sport or activity. Reversibility means if you don’t keep it up you will lose it and variance relates to varying the training activities.

What are the basic principles of training?

The basic training principles for all physical exercise are:

Overload

In order to progress and improve our fitness, we have to put our bodies under additional stress. Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance. Overloading can be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the difficulty of the exercise you do. For example, running at 12 km/h instead of 10 or increasing the weight you are squatting with.

Time: Increasing the length of time that you are training for each session. For example, cycling for 45 minutes instead of 30.

Type: Increase the difficulty of the training you are doing. For example progress from walking to running.

Specificity

This principle of training relates to the type of training that you do. It should be specific to you and your sport. You should train the energy system which you use predominantly (i.e. don’t run 5,000 meters in training if you’re a sprinter!) and the fitness and skill components most important to your sport, for example, agility, balance, or muscular endurance.

Another example is to swim a lot in training and then expect your running to improve significantly. Your general fitness will improve so therefore your running may also improve, not nowhere near as much as if you focus on running instead of swimming.

You should also test the components which are important in your sport to see your strengths and weaknesses. With this information, you can focus on improving your weak points.

Reversibility

Use it or lose it! Basically, if you stop training then the improvements you have made will be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may not be able to resume training at the point where you left off.

Variance

Try to vary your training. This keeps you interested and gives your body different challenges. Remember a change is as good as a rest with this training principle. Many professional athletes will play a completely different sport in-between their main season, to keep their fitness up whilst still having a rest!