Progressive Overload Principle
Definition: The gradual increase of stress placed upon the body during the execution of a movement.
Progressive overload is the key to training any training program. No matter if the goal is to lose weight, gain muscle, or prepare for the sport or competition. The principle of progressive overload was developed by Thomas Delorme, M.Dwhile rehabilitating wounded soldiers after the second world war. Progressive overload is the foundation of my training programing whether this principle is applied to resistance training, EDS training (Energy System Development), or any form of stressor that is applied to one of my training programs. The principle of Progressive Overload is based on a simple scientific principle to increase the stress of the stimulus as the body adapts to the training stimulus. For example, if the goal of the client is to improve their upper body strength and the movement chosen to measure their upper body strength is the bench press, as a trainer, you would apply the principle of Progression Overload to the three main variables which are:
Volume- The number of sets and reps programmed for the bench press
The Intensity- The amount of resistance or weight applied to the bench press exercise
The Frequency- The amount of bench press training bouts that are programmed within a set time period.
Depending on the individual’s training experience, fitness level, and or time available to train the principles of Progressive Overload allows the trainer to track and gauge the progress of the individual being trained, and show results as the training stimulus are applied. This is essential to helping the client set benchmark goals, improve their confidence while training, and minimize the chance of injury. Applying the principles of Progressive Overload is key to increasing strength, aerobic fitness, mobility, speed, in most cases agility (depending on the level of fitness in the mentioned areas).
As a professional trainer/coach I apply the principle of Progressive Overload to all three variables of training mentioned above which are, Volume, Intensity, and Frequency (depending on the time the individual has made themselves available to train) within my training programs, which is applied due to various factors affecting the training program which includes but is not limited to:
the body adaptation to the training stimulus
the individual sustains an injury (which rarely happens within my training program)
the individual has limited time to train
to keep the training program interesting and fresh to the individual.
The Progressive Overload principle should be applied to all modes of training to improve the efficiency of the training program and allow the individual to reach their health and performance goals but to see holistic improvement in their muscular strength, endurance, overall health and performance.
Source:
http://en.wikipedia.org/wiki/Progressive_overload
http://steadystrength.com/progressive-overload-is-the-most-important-exercise-concept/
