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A HANDFUL of members each year
get caught out by progressive over-
It can be misunderstood at both
ends of the training scale -- where to
start and where it will lead is a com-
plexity to some.
There are some simple rules that
should be followed so the exposure to
injury can be reduced, and a training
goal can be accomplished.
Some members on their first days
of training energetically thrust into the
session as though they're 10 foot tall
They could be the bloke lifting the
biggest weight uncontrollably or run-
ning with ankle weights on and a pack
If the body hasn't adapted to that
load, it won't respond favourably.
Injury is the most common outcome.
But, progressively, the body can
adapt and some surprising physical
achievements can be realised.
Professionals within sports show
us all that progressive application can
provide human movement brilliance.
You may not get to be Roger
Federer; however, you've not had his
progressive exposure. You can, how-
ever, reach a fitness goal that you've
underestimated regardless of who you
are or where you've started from.
The best training results are gained by
progressively increasing the intensity of your
work-outs, says CPL Dean Cook.
Simply add 10 per cent of increased
volume or intensity each regular train-
ing week. Goals will be reached with
It's at that stage when you've a new
lease on life with a greater movement
economy, that you use the gains and
If there's a mountain you've man-
aged to climb after thinking you did
not stand a chance, once you're at
the top look to the next highest.
When you've accomplished a pro-
grammed schedule and reaped the
physical fitness rewards, it's time
to find a new program and work
towards a bigger and better outcome.
Some suggested stages of progression are:
1Foundation or base training -- appli-
cation of initial strength and cardiovas-
cular exposure, which allows greater
intensities and volumes to be experienced in
future training elements.
2Build or develop -- approach the train-
ing elements as a record, a token of
your last efforts, then make or break
3Specialise towards a goal -- adapt
the human movement education and
cardiovascular gains towards achieve-
ment currency. You can thus allow a level of
success to be linked to the journey of your
personal progressive challenge.
EASY AS 1-2-3
your body has
to that load,
injury could be
Photo: LAC Aaron
February 18, 2010
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