![]() ![]() I can smash through one tub fairly easily. ![]() Ice cream is one of life’s greatest joys. Principle 4: Variation “Even Ice Cream Starts To Taste Bad Eventually” You can actually feel the targeted muscle working. No two people’s programs should be exactly the same.Ī personal addition to this principle I use with clients is ‘The Two C’s’.Ĭomfort: The movement is pain-free, feels natural, works for your body type.Ĭontrol: You’re able to execute the technique with control and get into the right body positions. Although there will be similarities between programs as the basics are proven to work. Things like age, training history, injuries, lifestyle and genetics all impact what a person should be doing. No two people are the same and everyone will respond differently to a training stimulus. ![]() (and if your goal is general strength, pick something you enjoy which works all your muscles evenly) Principle 3: Individualisation “You're A Snowflake” You adapt to the things you do most, so it’s vital to pick exercises which are transferring to the end results you’re after. But none of that is going to help you in a rugby scrum or when a 120kg prop is charging at you. The things you do during training cause specific adaptations to occur in the body.īy running a lot, you’d improve your heart and lung capacity, increase mitochondria in the muscle and increase the endurance of your Type I muscle fibres. Principle 2: Specificity “An Elite Marathon Runner Probably Wouldn’t Be Elite At Rugby” You can:īut if you don’t challenge yourself, record your results and always try to do a little more, nothing is going to change. You don’t always have to progress by increasing the weight. There would be no reason for the body to change. If he’d just always picked up a baby calf every day he would have never gotten any stronger. This is the most foundational aspect of strength training each session progressively overloading the stimulus on the body so it adapts to become bigger and stronger. ![]() Doing this every day, in turn, increased Milo’s muscle mass and strength.Īs the calf grew in size, the weight (load) he had to pick up increased. He’s known for lifting a baby calf every day until eventually, it became a fully-grown bull. Milo is a famous wrestler from the 6th century. Principle 1: Progressive Overload “The Story of Milo” Here are the evidence-based principles you, or your trainer, must follow for you to benefit. Improving your physical strength is an important factor in your personal performance, especially in maintaining your focus and energy through difficult times. Improved midline stability and physical presence from the higher bone density and core strength.Improved blood flow to the brain leading to better decision making and memory capacity.Improved concentration as you have less muscular-skeletal discomfort to distract you (aka fewer aches and pains).The benefits of being strong extend well beyond aesthetics (although they are nice). They didn’t follow the principles of strength training which have been researched and proven over the last 100 years. Those magazines, videos and your friend's gym sessions were all simple exercises, put together to look pretty, but had no real long-term strategy. ![]()
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