Better
PT results with overload and recovery
Weeks
1-2
Two sets each exercise eight-12 repetitions with one weight
and 90 seconds rest.
Weeks 3-4
Two sets each exercise, 12-15 repetitions with one weight and
90 seconds rest
Weeks 5-6
Three sets each exercise, eight-10 repetitions with one weight
and 90 seconds rest
Weeks 7-8
Two sets each exercise eight-10 repetitions with one weight
(add five per cent increase in weight) and 90 seconds rest.
Weeks 9-10
Two sets each exercise, eight-10 repetitions with two weights
and 60 seconds rest |
By
Sgt Rob Orr
Over the past few months we have looked at designing a basic training
program following the FITT principal. In the final segment of this
three-part series we will look at the variables of overload and recovery.
Overload concept
Overload is the means in which the exertion or effort required to
perform a task is increased – making the run longer or faster,
lifting the resistance for more repetitions or utilising a heavier
weight.
Many people acknowledge this principal yet forget to apply it.
Remember
There must be some form of overload if you wish the body to adapt
positively to training.
Overload must be progressive in order to prevent over-training.
Guidelines
Overload applied should be no more than 10 per cent per week.
For resistance training this concept is a little more difficult to
apply so a generic example has been included.
Ensure that your body becomes the guide to the overload as opposed
to the program.
That means you should look for signs of overtraining (which will discussed
in the next column) and only
overload when your body is ready.
Rest/recovery concept
Recovery is where your body recovers from and, more importantly, adapts
to the training stimulus.
Planned recovery is a vital component of a training program.
If there is not a sufficient recovery phase in a program, then trained
muscles will not have time to repair and adapt.
This means that rather than breaking down and adapting, the muscle
will just break down.
Weight-bearing exercise such as running, although important for developing
bone density, can be extremely detrimental to health improvements
if the body overtrains.
Not only can the body develop impact injuries, such as shin splints,
but excessively low carbohydrate levels can lead to fatigue and poor
concentration.
While sleep is widely acknowledged as an effective recovery tool,
do not forget that there are other means of applying recovery. These
include:
-
A healthy diet – your body needs the bricks to rebuild.
-
Hydrotherapy – relaxed swimming and flotation decrease the
energy required in everyday life just to support the body weight,
allowing the diversion of this energy to recovery.
- Gentle
stretching and massage – both means reducing muscular tension.
Guidelines
When weight training, the same body part should not be trained on
two consecutive days – allow at least 48 hours recovery.
For endurance athletes it is recommended that weight-bearing sessions
be interspersed with non-weight-bearing sessions such as cycling,
rowing, swimming or deep water running. |
