Progressive Overload
Progressive overload can be defined as: improvement will only occur when the athlete undertakes a training load exceeding what the body is normally accustomed to and is forced to operate beyond its normal range.
This principle is important if gains in performance are required as this method of training increases the individuals frequency, duration and intensity. Changes in these three areas can lead to an increase in muscle strength and aerobic training.
In regards to strength training, progressive overload can be progressed through increasing: the level of resistance, the number of repetitions with a particular weight, the number of sets and the intensity of the training. An example of a modification in training with progressive overload would be:
Week 1/2: [3 Sessions of training per week] [2 sets x 5 reps, 60% RM (Rep-Max)]
Week 1/2: [3 Sessions of training per week] [3 sets x 5 reps, 70% RM (Rep-Max)]
Week 5/6: [4 Sessions of training per week] [3 sets x 8 reps, 65% RM (Rep-Max)]
Week 7/8: [5 Sessions of training per week] [4 sets x 8 reps, 75% RM (Rep-Max)]
This workout demonstrates progressive overload, as specific parts of the strength training routine are being altered, therefore the athlete is adapting to this new level of intensity and training, building muscle and strength.
In regards to aerobic training, progressive overload can be progressed through increasing: the time spent exercising, the frequency of training and the intensity of the training. An example of a modification to an aerobic workout based on heart rate would be:
Week 1/2: [3 Sessions of training per week] [Run 5 km at 70% MHR (Max Heart-Rate)]
Week 1/2: [3 Sessions of training per week] [Run 5.5 km at 70% MHR (Max Heart-Rate)]
Week 5/6: [4 Sessions of training per week] [Run 6 km at 75% MHR (Max Heart-Rate)]
Week 7/8: [5 Sessions of training per week] [Run 6 km at 80% MHR (Max Heart-Rate)]
This workout demonstrates progressive overload, as specific parts of the aerobic training routine are being altered, therefore the athlete is adapting to this new level of intensity, distance, frequency and time.
This principle is important if gains in performance are required as this method of training increases the individuals frequency, duration and intensity. Changes in these three areas can lead to an increase in muscle strength and aerobic training.
In regards to strength training, progressive overload can be progressed through increasing: the level of resistance, the number of repetitions with a particular weight, the number of sets and the intensity of the training. An example of a modification in training with progressive overload would be:
Week 1/2: [3 Sessions of training per week] [2 sets x 5 reps, 60% RM (Rep-Max)]
Week 1/2: [3 Sessions of training per week] [3 sets x 5 reps, 70% RM (Rep-Max)]
Week 5/6: [4 Sessions of training per week] [3 sets x 8 reps, 65% RM (Rep-Max)]
Week 7/8: [5 Sessions of training per week] [4 sets x 8 reps, 75% RM (Rep-Max)]
This workout demonstrates progressive overload, as specific parts of the strength training routine are being altered, therefore the athlete is adapting to this new level of intensity and training, building muscle and strength.
In regards to aerobic training, progressive overload can be progressed through increasing: the time spent exercising, the frequency of training and the intensity of the training. An example of a modification to an aerobic workout based on heart rate would be:
Week 1/2: [3 Sessions of training per week] [Run 5 km at 70% MHR (Max Heart-Rate)]
Week 1/2: [3 Sessions of training per week] [Run 5.5 km at 70% MHR (Max Heart-Rate)]
Week 5/6: [4 Sessions of training per week] [Run 6 km at 75% MHR (Max Heart-Rate)]
Week 7/8: [5 Sessions of training per week] [Run 6 km at 80% MHR (Max Heart-Rate)]
This workout demonstrates progressive overload, as specific parts of the aerobic training routine are being altered, therefore the athlete is adapting to this new level of intensity, distance, frequency and time.