Which principle of training indicates that an overload must be increased overtime?

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8 Must-Know Principles of Exercise
1 – Principle of PROGRESSIVE OVERLOAD 2 – Principle of INDIVIDUALIZATION 3 – Principle of REGULARITY 4 – Principle of SPECIFICITY 5 – Principle of REVERSIBILITY 6 – Principle of VARIATION & ADAPTATION 7 – Principle of REST & RECOVERY 8 – Principle of PERIODIZATION
1 – Principle of PROGRESSIVE OVERLOAD
2 – Principle of INDIVIDUALIZATION
3 – Principle of REGULARITY
4 – Principle of SPECIFICITY
5 – Principle of REVERSIBILITY
6 – Principle of VARIATION & ADAPTATION
7 – Principle of REST & RECOVERY
8 – Principle of PERIODIZATION
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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!

8 Must-Know Principles of Exercise

During the past few years there has been a growing trend and interest in recreational activities and sports. As scientific knowledge and understanding of the importance of exercise on the human body is expanding, more and more people are engaging in sports and activities. The goals of exercise are widely different among individuals. Whether the goal is to lose weight or enhance performance at a specific sport, there are 8 exercise PRINCIPLES that should be followed to reach the goal.

1 – Principle of PROGRESSIVE OVERLOAD 2 – Principle of INDIVIDUALIZATION 3 – Principle of REGULARITY 4 – Principle of SPECIFICITY 5 – Principle of REVERSIBILITY 6 – Principle of VARIATION & ADAPTATION 7 – Principle of REST & RECOVERY 8 – Principle of PERIODIZATION

1 – Principle of PROGRESSIVE OVERLOAD

Combination of 2 mini principles: Overload & Progression.
Overload: to improve fitness and strength, the load/demand on the body must be greater than what the body is accustomed to.
The load/stress must be outside your comfort zone. In other words, you have to put some effort and push your body.
The body will respond to the load by physiologically adapting to it.
Progression: gradually increasing the load and the stress on the body.
Progressive overload principle can be achieved by changing the F.I.T.T. parameters:
- F.I.T.T. = Frequency, Intensity, Time of training (duration), Type (mode) of training
- Progressive overload can be achieved by increasing frequency, intensity, timing, and modifying the type of exercise.
Safe progression of overload is key to achieving positive results from your exercise program.

2 – Principle of INDIVIDUALIZATION

Exercise should be very specific to every individual since every person is different.
Programs should be designed by taking into account every person’s unique characteristics such as physical abilities, potentials, psychology, body type, age, gender, physical strength, athletic background, daily stress factors, health and nutrition factors, etc.

3 – Principle of REGULARITY

Exercise must be done at regular intervals and be consistent.
Consistency allows the body to adapt more efficiently and quickly.
Ideally exercise should be done 3-5 times per week.

4 – Principle of SPECIFICITY

Exercise should be designed based on your specific goals and needs.
Also known as the SAID principle (Specific Adaptation to Imposed Demands).
Specific exercise elicits specific adaptations to create specific training effects.
In other words, your body adapts to the specific demands on it; therefore, exercises should be designed to be as close as possible to the specific goals and resemble specific sport movements.
For example if your goal is long distance running, then your program should include distance running; on the other hand, if your goal is bodybuilding, then your program should include heavy resistance training.

5 – Principle of REVERSIBILITY

Use it or lose it.
The effects of training and body’s adaptations are reversed if training sessions are too far apart or if there is a long break in exercise.
Exercising consistently is key to maintaining fitness.
As your body becomes fitter, you do not have to exercise as much to maintain the same level of fitness.

6 – Principle of VARIATION & ADAPTATION

Over time, your body will completely adapt to a specific exercise routine to a point where your body will reach training plateau.
To limit reaching training plateau, exercise must be varied and modified.
Variation in exercise also helps increase motivation and compliance, and helps decrease risk of injuries by over-training.

7 – Principle of REST & RECOVERY

During exercise, physiological breakdown of tissues occurs and metabolic wastes accumulate
The body repairs itself and removes wastes when you rest, eat, and sleep.
Rest & recovery between exercise sets and sessions are as important as the exercise program itself.
Not allowing your body to rest and recover properly will lead to decreased performance, injuries, and fatigue.
Optimal rest and recovery time is 24-48 hours post training
Rest and recovery can also be achieved by alternating more strenuous training days with easier training days, or alternating muscle groups from day 1 to day 2.

8 – Principle of PERIODIZATION

This principle relates to the long-term plan or goal of an individual.
It refers to the changes or variations in the training program that are implemented over the course of a specific period of time, such as a year.
It is the systematic planning of specific training goals or a specific sport.
The aim is to achieve optimal improvements in athlete performance at the right time, while minimizing injury and burnout.
Periodization breaks training into days, weeks, and months. In some sports, periodization categorizes training into pre-season, in-season, and post-season.

References:

Kisner, C., Colby, L.A. Therapeutic Exercise. Sixth Edition. 2012
Wilmore, J.K., Costill, D.L. Physiology of Sport and Exercise. Third Edition. 2004
Bompa, T.O., Carrera, M.C. Periodization Training For Sports. Second Edition. 2005

Dr. Khoshroo is a chiropractor, certified Active Release Technique (A.R.T.) practitioner, and Graston Technique provider. He focuses on sports injuries, motor vehicle accident & whiplash injuries, custom orthotics, kinesio taping, rehab exercises, and pregnancy pain. In addition, Dr. Khoshroo has been the treating chiropractor for the UBC men’s varsity soccer team.

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Which principle of training indicates that an overload must be increased?

The principle of progression states that you should increase overload, which can be achieved by using FITT (frequency, intensity, time, and type) when your body adapts to its present routine.

Which principle of training indicates that an overload must be increased overtime in a great manner to remain effective and safe for best results?

The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.

What is the training principle of overload?

In exercise: Overload. Overload, the second important principle, means that to improve any aspect of physical fitness the individual must continually increase the demands placed on the appropriate body systems. For example, to develop strength, progressively heavier objects must be lifted.