The Principles of Training
The training construct
The "training construct" for health and fitness ideally encompasses a balance of different exercises and techniques, taking into account the individual's fitness level, goals, and personal preferences. A well-rounded program typically includes resistance training, cardiovascular exercise, mobility work, and recovery practices.
When designing a training program for general health and wellness, it is recommended to include full-body resistance training sessions three times per week, with each session targeting different movement patterns and muscle groups. The focus of each month should shift, starting with power-based training to develop explosive strength and speed, followed by strength training that emphasizes heavy loads and low repetitions, transitioning to hypertrophy-based training that promotes muscle growth, endurance training to increase cardiovascular health and stamina, and finally mobility training that prioritizes flexibility, joint health, and range of motion.
On a daily basis, a well-rounded training program may look like warming up with some dynamic stretching and foam rolling, followed by 30-60 minutes of resistance training, incorporating compound exercises such as squats, deadlifts, bench press, and pull-ups, along with auxiliary exercises to target specific muscle groups. To balance out the program, cardio exercise could be included, such as running, cycling, or swimming, along with mobility work such as yoga or Pilates on days off or easy work at the end of the workout.
On a weekly basis, the program should include more focused cardio sessions, interval training, and mobility work. A 30-60 minute brisk walk, a 45-minute spin class, or a 30-minute swim could be incorporated to supplement the weekly cardio exercise. Two to three days of mobility work such as yoga flow, stretching, and foam rolling are recommended. Recovery practices such as meditation or massage could also be included.
Over the course of each month, the program should gradually change to increase the challenge and intensity, aiming to push past plateaus and continually challenge the body. The power phase could include explosive movements like plyometrics, while the strength phase emphasizes lifting heavy weights for fewer reps. During the hypertrophy phase, the focus is on muscle growth through higher volume and moderate loads. The endurance phase involves longer-duration cardio sessions and bodyweight circuits, while the mobility phase prioritizes stretching, foam rolling, and exercise that promotes joint health.
Over the course of a year, the training program should aim to prevent injuries, improve overall fitness, and create a balance between different forms of exercise. An individualized program that incorporates the principles outlined above could help achieve optimal health and wellness through continual growth and adaptation.
Overload and power/strength
Progressive overload is a fundamental concept in the realm of fitness that refers to the gradual increase in resistance or intensity that an individual imposes on their body over time. This increase in stress can lead to physiological adaptations such as the development of stronger muscles, denser bones, and improved cardiovascular endurance.
Power and strength are two related but distinct physical qualities that are highly sought after in fitness activities such as weightlifting and athletic performance. Power is often defined as the rate at which work is performed, whereas strength is typically defined as the maximal force that an individual can generate.
When it comes to progressing with overload and power/strength, it is important to keep a few key principles in mind. Firstly, progression should be gradual and consistent, rather than sudden and extreme. This allows the body to adapt slowly and minimize the risk of injury or burnout. Secondly, individual variability should be taken into account; what works for one person may not necessarily work for another. Thirdly, variation is key; changing up exercises, rep ranges, and volume can help promote continued adaptation and prevent plateaus.
In terms of practical strategies for progressing with overload and strength, there are a variety of methods that can be implemented. Examples include increasing weight, adding reps or sets, reducing rest time between sets, and implementing advanced techniques such as drop sets or pyramid sets. It is important to note, however, that progression should be individualized and tailored to an individual’s goals, needs, and abilities.
In certain cases, regression or de-loading may also be necessary to set an individual up for success in later phases of their training. This may involve reducing weight or intensity, decreasing volume, or taking time off from training altogether to allow for recovery. De-loading can be valuable in preventing overuse injuries, avoiding burnout, and restoring energy levels.
In conclusion, progressive overload and power/strength are essential components of fitness that require thoughtful planning and strategic implementation. By gradually and consistently increasing stress on the body, and tailoring this progression to an individual’s needs and abilities, it is possible to achieve significant improvements in physical performance and overall wellbeing.
Unilateral work
Unilateral work in fitness refers to exercises that primarily work one side of the body at a time. This type of workout can help achieve a greater balance between different muscles and improve overall strength. Incorporating unilateral work into one's fitness routine can offer numerous benefits, both for athletes and the general population.
Athletes can benefit from unilateral work as it can improve their overall performance and reduce the risk of injury. For instance, running is a unilateral movement that involves alternating between the left and right foot, and incorporating exercises that simulate this movement can help improve balance and coordination. Athletes who engage in sports that require them to move side to side, such as basketball or tennis, can benefit from single-leg exercises such as lunges, split squats, and single-leg deadlifts.
On the other hand, the general population can benefit from unilateral work by reducing muscle imbalances and minimizing the risk of injuries. By incorporating unilateral exercises, individuals can address any weak areas within their bodies, which can help improve overall stability and posture. Additionally, unilateral exercises can activate more muscles, which in turn can lead to increased muscle growth and improved symmetry.
Some examples of unilateral exercises for the five main lift patterns include:
Squat: Single-leg squats, Bulgarian split squats
Hinge: Single-leg deadlifts, staggered stance Romanian deadlifts
Row: Single-arm dumbbell rows, cable single-arm rows
Press: Single-arm dumbbell press, landmine presses
Carry: Single-arm farmer's walk, suitcase carry
In conclusion, incorporating unilateral work in one's fitness routine can be highly beneficial, both for athletes and the general population. It may help improve overall strength, balance, and coordination, as well as minimize the risk of injuries and muscle imbalances. Including unilateral exercises during one's workout regimen can be a valuable approach to achieving a well-rounded, balanced, and strong body.
Cable conundrum
Cables are one of the most versatile tools in the gym today. They can be used for a variety of exercises and offer unique advantages compared to traditional free weights or machines. One of the biggest benefits is that cables can maintain constant tension throughout an exercise, unlike bands which have variable tension, allowing for consistent resistance throughout the movement.
There are many different types of cable machines available in the gym, each offering unique advantages. Some of the most popular include cable crossover machines, lat pulldown machines, and cable row machines.
The way cables work is simple. They use a pulley system to transfer the resistance from one end of the machine to the other, allowing you to perform a variety of exercises in a full range of motion. This pulley system also allows you to adjust the resistance and angle of the cable to target specific muscle groups more effectively.
So why should you use cables in your workouts? For starters, they offer a safer and more controlled environment for resistance training. Cables, unlike free weights, don't rely on gravity to produce resistance, so there's less chance of injury due to an uncontrolled movement. Additionally, cables allow for a greater range of motion, which can help to isolate and target specific muscles more effectively.
Here's a quick example of an exercise using cables for each body part:
Chest: Cable chest flyes
Shoulders: Cable lateral raises
Back: Cable rows
Biceps: Cable curls
Triceps: Cable pushdowns
Legs: Cable leg curls and extensions
It's important to note, however, that cables should be used in conjunction with other training methods for a well-rounded and effective routine. When used correctly, cables can be a valuable addition to any workout plan.
Body work/calisthenics
Body weight workouts, also known as calisthenics, are exercises that involve using only the weight of your own body as resistance. Unlike traditional gym exercises that often involve weights or machines, body weight workouts are designed to use your body as a machine. The purpose of these workouts is to help you improve your overall strength, flexibility, and endurance, while also addressing imbalances within the body.
Body weight workouts can be done by anyone, regardless of their fitness level. For beginners, it is advisable to start with simple exercises that do not require much strength or balance. Examples of such exercises include squats, lunges, push-ups, and planks. These exercises focus on building the basic strength and stability required to progress to more difficult exercises.
Intermediate level exercises involve more complex movements that challenge the body's balance and coordination. Examples of intermediate exercises include mountain climbers, pull-ups, dips, and pistol squats. These exercises require more strength, flexibility, and coordination than beginner exercises, but can be mastered with practice and dedication.
Advanced level exercises are the most challenging and require a high level of strength, balance, and coordination. Examples of such exercises include handstand push-ups, one-arm push-ups, muscle-ups, and human flag. These exercises require months or even years of dedicated practice to master.
A full body workout that incorporates body weight exercises can be done by a beginner, intermediate, or advanced level athlete. The workout should include compound exercises that target multiple muscle groups at once. A sample full body workout that includes body weight exercises for each level could be:
Beginner Workout:
-Bodyweight squats - 3 sets of 10-15 reps
-Push-ups - 3 sets of 10-15 reps
-Plank - 3 sets of 30-45 seconds
-Reverse lunge - 3 sets of 10-15 reps per leg
-Single-leg calf raise - 3 sets of 10-15 reps per leg
Intermediate Workout:
-Jump squat - 3 sets of 8-10 reps
-Pike push-up - 3 sets of 8-10 reps
-Side plank - 3 sets of 20-30 seconds per side
-Pull-ups - 3 sets of 8-10 reps
-L-sit - 3 sets of 20-30 seconds
Advanced Workout:
-Plyometric push-up - 3 sets of 6-8 reps
-Handstand push-up against the wall - 3 sets of 4-6 reps
-Front lever hold - 3 sets of 20-30 seconds
-Bar muscle-up - 3 sets of 4-6 reps
-One-arm chin-up - 3 sets of 4-6 reps per arm
In conclusion, body weight workouts are a great way to build strength and achieve overall fitness. They can be done by anyone, regardless of their fitness level, and can be progressed to become more challenging over time. Incorporating a variety of exercises that target different muscle groups can help to achieve a full body workout. The key is to practice consistently and with dedication to see results.
HITT
HITT, also known as High-Intensity Interval Training, is a type of workout that involves short periods of intense exercise followed by short periods of rest or active recovery. The overall goal of HITT workouts is to get your heart rate up and work your muscles at a high level of intensity for short periods of time. Because of its high intensity, it is mainly used for cardio, but can also be incorporated into weight training.
In terms of duration, HITT workouts can be completed in as little as 5 minutes, but experts recommend that they should not exceed 30 minutes in length for those who are extremely advanced in their fitness level. A sweet spot for optimal results from HITT workouts would be around 20 minutes.
When it comes to programming, the phases of HITT should not last for more than 2-3 weeks unless they are specific to a particular goal. Some sports such as hockey have HITT naturally built into the structure of playing the game.
The main advantage of HITT workouts is that they allow individuals to get a lot of work done at an intense level in a short amount of time. This makes HITT an ideal workout choice for busy individuals who have limited time for fitness. Another benefit of HITT is that it helps individuals build endurance and improve their cardiovascular health.
However, it is important to keep in mind that HITT workouts have a high risk of injury and are not recommended for beginners or those with underlying medical conditions that may be exacerbated by intense physical activity. Individuals should always consult with a medical professional before starting any new exercise regimen, including HITT.
In conclusion, HITT is a form of high-intensity workout that is great for individuals who are short on time but still want to achieve significant fitness results. As with all exercise, it is important to engage in proper technique, monitor one's intensity levels, and be cautious of the risks involved.
Let the machines help
Machines have always been a fundamental part of any gym, enabling individuals to work on different body parts in isolation effectively. Despite their benefits, machines tend to take up more space in the gym, making them less ideal for at-home workouts.
However, machines do offer certain advantages that free weights cannot. One such advantage is that machines have a set range of motion that isolates specific muscle groups, which is especially helpful when trying to address a weak connection or a muscle group that has been lagging behind. For instance, if someone is struggling to activate their glutes during squats, using a machine like the glute ham developer (GHD) can provide a better and more targeted workout.
Furthermore, machines have a unique effect on the strength curve, which is how your muscles perform through their full range of motion. With free weights, your muscles' peak force typically corresponds to the mid-range of the motion, while at the bottom and the top, the force weakens. With a machine, however, we can adjust the resistance through the whole range of motion, creating a more uniform curve that more accurately mimics the natural strength curve.
For people who have disabilities or limitations, machines can also be incredibly useful. Machines that have been designed explicitly for these individuals can help them work out safely and efficiently without the risk of injury. With proper guidance, individuals who have difficulty using free weights can still achieve incredible results using machines.
In terms of coming back from an injury, machines are often the safest option as they provide stability and limit motion, minimizing the risk of further injury. Additionally, machines can help individuals rehab at a slower, controlled pace while still providing enough resistance to keep the muscle engaged.
While machines offer many benefits, one notable disadvantage is that they don't always translate to real-life activities, especially those that involve real-world movement patterns. However, incorporating machines into a well-rounded workout plan, along with free weights and other exercises, can help individuals achieve any fitness goals they may have. Ultimately, it's important to understand the role that machines play in your workout, and how they can contribute to your fitness journey.
Light weight to get the most
To utilize light weights effectively in our workout routine, we need to incorporate specific techniques to ensure we are engaging the targeted muscles with each repetition. One of the most effective methods is to slow down the movement during each repetition, which will increase the time under tension on the muscle. Longer time under tension will promote muscle development, even with lighter weights.
Additionally, we can optimize the use of light weights by increasing the intensity of the contraction in the targeted muscle. This can be done by focusing on the mind-muscle connection and deliberately squeezing the muscle at the peak of each repetition. This will further activate the muscle fibers, making them work harder even with lighter weights.
Furthermore, we can use light weights during recovery workouts to enhance muscle building signals in-between hard workout sessions. These recovery workouts allow our bodies to repair and rebuild damaged muscle tissue, which contributes significantly to muscle growth. Light weights during recovery workouts will stimulate the muscle fibers and help our bodies recover faster and more effectively.
Incorporating pause points during repetitions can also help us maximize the benefits of light weights. These pause points can be referred to as "sticky points" and are specific points in the exercise range where the muscle is under the most significant tension. Pausing and holding the weight at these points can create greater activation of muscle fibers leading to greater gains in strength, even with lighter weights.
Overall, utilizing light weights effectively requires specific techniques that focus on both maximizing muscle engagement and increasing time under tension. Incorporating these techniques into our workout routine can help us build significant muscle mass, even when using light weights.
