Here are a few examples of appropriate cardiovascular overload techniques for a young athlete to improve overall endurance. Increase the difficulty of the exercise: Advance from Leg Press to Single-leg Press to work on unilateral strength.
Add a variety of training techniques: Combine a superset of 10 squat jumps right after performing 10 reps of Leg Press. Increase reps and sets: Leg Press 90 lbs. Increase weight and decrease reps: Leg Press 100 lbs. This individual is currently comfortable using 90 pounds on a leg press for 10 reps x 3 sets.ġ. Here is an example of different overload training techniques to improve lower-body strength. Increasing the total training volume (repetitions and sets are increased)
Increasing the number of repetitions performedĤ. The overload principle uses a variety of techniques to advance strength and training adaptations.Ģ. Understanding the overload principle allows us to create fitness programs that generate better results for our athletes and continues to challenge their maximal potential. If we continue to train at the level the body is accustomed to or comfortable with, we will maintain that current state of strength without seeing bigger improvements in our abilities. This training principle goes hand in hand with the overload principle, which states that, to get stronger, the body must exercise at a level that is greater than it is normally stressed. The demands placed on the body must gradually and progressively increase over time to result in long-term fitness gains. Unless we continue to vary our mode of exercise or intensity and duration of training we will not get better or stronger. The key training principles that every coach and trainer should include in their fitness program are progression, overload, regularity and specificity.
There are more demands placed on them physically, mentally and emotionally, as activities get more competitive, challenging and consistent.Ĭertified fitness professionals must design fitness programs that create a positive experience for kids, generate effective outcomes and decrease risk of overuse injury or burnout. Do you have a very active kid who is ready to join some recreational sports teams this year? The progression from afterschool activities to a more structured team practice and conditioning program is a big change for kids.
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