That’s where the role of PROGRESSIVE OVERLOAD PRINCIPLE kicks in!! Key Point: SAID Principle directs us to “progressively overload” the muscles over-time to break the general adaptations of the body.Īs the body adapts in response to the STRESS placed on it, it also compensates it by getting stronger and better over-time.īut in order to break the general adaptations of the body and maximizing results, you need to keep progressing ahead imposing more and more demands (overloading it). How to break those adaptations of the body to Maximize Your training results? *Takeaway Point: Identify what your ‘specific goal’ is and train specifically as per that. You won’t be consuming calories in a surplus like a pig when your goal is specifically to “CUT”. Obviously even your nutrition protocol would also be specific to your goal. Is it improving your muscular endurance or muscular strength? Is it losing fat or gaining muscle? or it may be just improving your squatting ability? Is it having a stronger core? Having huge 3d delts? That’s why having a definite goal is very important!! They both have trained their bodies as per ‘different goals’.Įvery sport has different demands specific to the game whether it’s improving muscular endurance, strength, speed & explosiveness, flexibility, etc. Strength & Power is the goal attribute for the power-lifters whereas, Endurance for the marathoners (Different goals/demands of the sport you see?).Ī marathoner won’t be able to lift as heavy as the power-lifter and similarly, you can’t expect long hours of running like a marathoner from a power-lifter. So if you want to be a sprinter, you will work on sprinting / short explosive movements and if you wanna be a power-lifter, your focus would be on heavy strength training. So you should focus on doing specific tasks, or tasks similar to it. Like running/sprinting can also contribute to any other sport having a similar mechanism – just like cycling and running. Sensible enough?īut two-sport having a similar mechanism can definitely help each other. You won’t focus on playing/improvising cricket if you wanna get better in badminton. Trying to get better in badminton? PLAY BADMINTON. “Your training must always be specific to your sport & goal / aspect of fitness which you’re wanting to improve”. Sounds interesting right? Let’s have a look at another picture, which is specificity ↓ Said Principle – Principle of Specificity Whatever training and activities you do, many neurological and physical changes/adaptations occur in response to that workload.Ī memory of whatever you do is stored in some part of the brain which can be recalled. This tells us that adaptation is specific to the type of training. the body will start making adaptations that will allow it to get better over time with that specific form of exercise. Suppose you keep doing some specific movements viz bench-press, squats, dead-lifts, etc.If you only train your left arm, then you won’t expect your right arm to grow.Also, It specifically adapts to the type of demand (workload) which you feed it with. It states that, “The body reacts in a very specific way when specific demands are imposed upon it. SAID Principle – Specific Adaptation to Imposed Demands. SAID Principle – What is the SAID Principle? Let me talk about another important scientific concept of sports science which is known as the “SAID Principle”. Till now you must have understood the importance of workout variables like Frequency, Intensity, Time, and Type of your training. If you’re mainly interested in bodybuilding/training, you might have read my earlier article which was regarding the FITT Principle and 20 Gym Mistakes which you must avoid.
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