The Overload Principle is a great way to get more out of your PT. Photo by Cpl Belinda Mepham, Army newspaper

Adding spice to your sport

By Sgt Rob Orr
Previously we embarked on the means of validating and manipulating your training methods in order to achieve more. Two coaching principles we discussed were reversibility and specificity. This edition we will look at the remaining three: overload, variety and individuality.

The Principle of Overload

Overload is the means in which the exertion or effort required to perform a task is increased - making the run longer or faster, or negotiating resistance (lifting weights) for more repetitions or lifting a heavier load.

Many undergoing physical training have heard of this principle, yet few apply it correctly, if at all.

First, it should be noted that there must be some form of overload if you wish the body to adapt positively to training.

Remember the adage "give what you always give, get what you always got".

The application of overload is considered the most difficult principle of training to apply.

As a general guide for metabolic (aerobic/anaerobic) training, overload should be progressively applied with no more than a 10 per cent increase in distance per week.

In regards to resistance-based training, the variability in resistance training goals (hypertrophy, strength, power, endurance) and training protocols (rest, speed, load, number of repetitions, sets or overall training volume) makes developing a generic guideline difficult.

Guidelines issued by the American College of Sports Medicine (2002) say a 2.5 to 5 per cent increase in training volume (training volume = number of repetitions X speed of the repetition Z-number of sets) per overload cycle.

Variety in your workout is the spice of training. Photo by Cpl Jason Weeding, 1JPAU(P)

The Principle of Variety

This principle means making the same thing different.

A 20-minute walk/run could be varied by changing the route, going cross-country or simply walk/running with someone different.

Variety is the spice of life and will prevent boredom and monotony as well as prevent pattern overload injuries.

The Principle of Individuality

This principle is important for all of you who copy training programs out of magazines or take advice from fellow gym participants.

Don't do workouts specifically designed for your friends. Photo by Cpl Wade Laube, 1JPAU(P)

You are an individual; you have a whole sociological, physiological and psychological profile that differs to everyone else.

Does the program you are following cater for your football/netball training or your previously sprained ankle?

In line with this, do not expect to have the same results as someone else on a given program. (Note: The author does regret that doing Arnold Schwarzyoumacallit's arm blast program will not give you 20-inch guns, neither will Elle Macpherson's leg toning exercises give you legs like Elle Macpherson. It is not physiologically possible.)

With this in mind, ensure that you only perform the exercises given by a Combat Fitness/Sub Unit Leader, PTI or physiotherapist. If you want to try something different ask their advice.

Remember, the PTI or physiotherapist may not have given you a specific exercise for a reason.

So how do those leg-pressing, bench-pressing and very short endurance events discussed last article fit into your training?

As a form of variety and means of applying overload, these more stable exercises are indeed useful.

Remembering, however, that training must progress and little will be gained from just doing the bench press, leg press or 50m sprints (unless you are competing in these specific events).

To encapsulate the last two articles: set a goal, utilise specificity and overload to reach that goal, avoid being subjected to reversibility, utilise variety to relieve repetitive strain injuries and maintain interest, and above all else remember that you are an individual and will adapt differently to everyone else.

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