Individualizationĭescription: The modification of training to account for an athlete’s unique capacity for and response to training ( 2,3).Ĭoncept: A training program should acknowledge differences in an athlete’s capacity for adaptation from that of their teammates, in order to ensure adherence to training principles for that individual this capacity is affected by physiologic ( e.g., age, current fitness, training history), psychologic ( e.g., effort, confidence), environmental ( e.g., nutrition, lifestyle habits), and genetic factors ( 2,3).Įxample: The workout program for a freshman quarterback differs necessarily from that of a senior lineman on his football team, based on individual differences. Rate of progression is important progressing too rapidly can result in injury while progressing too slowly will delay goal attainment ( 2).Įxample: A weight lifter can comfortably lift a weight that used to be a challenge, so she must now lift heavier weights to continue gaining strength. Progressionĭescription: The gradual and systematic increases in training stress to maintain tissue overload and, thus, provoke continued training adaptation ( 2).Ĭoncept: As fitness/performance improves with training, training variables ( i.e., frequency, intensity, volume) must be increased to induce further adaptation. Reversibilityĭescription: The observation that withdrawal of tissue loading results in loss of beneficial fitness/performance adaptations ( 1).Ĭoncept: The body adapts to cessation of a specific activity and inadequate training load with atrophy and fitness/performance decrements ( 1).Įxample: A body builder laments his loss of muscular gains after taking a 2-wk vacation. However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements ( 2).Įxample: A jogger runs faster than her normal pace with hopes of improving endurance. Overloadĭescription: The exposure of tissues to greater than accustomed-to training stress ( 1,2).Ĭoncept: Challenging current fitness/performance levels induces compensatory improvements ( 1). We can help guide you towards your fitness goals.Training means engaging in activity to improve performance and/or fitness this is best accomplished by understanding general sports training principles: overload, reversibility, progression, individualization, periodization, and specificity. If you are having difficulty organizing and executing a sports performance program, let us know at Positive Energy Physical Therapy | Sports Performance. Next time try taking 5 seconds to descend into your squat with every repetition. Alter exercise tempo – Instead of flying through your set of squats, try slowing down the descent.

Instead of performing 3 sets of 6 reps (3 x 6 =18), try 5 sets of 5 reps (5 x 5 = 25).

Increase the volume of work – Volume is simply sets multiplied by reps.

Increase the repetitions – If performing sets of 6-8 reps is easy, try going 12-15.

Decrease rest between sets – Instead of taking 30 seconds of rest between sets, try 15 seconds.

Increase the resistance – If 40 pounds is easy, bump it up to 50!.

Ways to change your workout routine to harness the power of progressive overload: Here are ways to utilize progressive overload principles in your program to help meet your fitness goals. Not only does this become boring, but it will often lead to suboptimal results of suffering performance and low adherence. All too often we fall victim to performing the same routine with the same loads out of comfort.

The concept of progressive overload is simple to understand but often difficult to apply. But there are many ways you can progress exercises to increase performance. Often this means increasing the resistance of the exercise. To put it simply, to get bigger, stronger, and faster, you must progressively make your muscles work harder than to what they are accustomed. The principle of progressive overload involves steadily increasing the demands on the musculoskeletal system to continually make improvements in muscle size, strength, and endurance over time.

Overload principle