Tidbit Tuesday - Progressive Overload

Hello, 

Welcome to another Tidbit Tuesday where we aim to teach you something new about health, nutrition, lifestyle, training, and so much more, every week! 

 
Today we are talking about Progressive Overload!

The not-so-secret pill that everyone has been looking for, with a catch of course.

While you won't achieve your desired results over night, it is the best way to get to your goal.

The Progressive Overload Principle applies to all aspects of health and fitness, whatever your goal may be.

Want to become a powerlifter and reach a 1,000 lb total? Progressive Overload will get you there.

Want to run a marathon? Progressive Overload will get you there, while also continually improving your time.

It will just take time and consistency!

Not to mention, you have to continually push your limits!

That is the catch. You still must put in the effort. Sorry.

That doesn't mean that you are aiming for a personal record every workout. But rather scheduling your training in blocks, focusing on one or two areas to improve upon, and achieving a personal record at the end of the training block.

Random workouts get random results.

Training blocks are typically 4 to 8 weeks and involve one main goal, with maybe one or two secondary goals.

As much as we would like our journey to be a straight, linear progression.

The truth is all health and fitness journeys are all over the map!

You simply won't be able to lift more weight every single session. You will eventually plateau and struggle to add weight onto your lifts.

So, instead, we plan for those plateaus and work on our weaker areas, and in turn, everything gets stronger and more robust.

To continually progress, and not just add more weight each session, you can utilize the FITT Principle.

Frequency = How often?

Intensity = How heavy/hard you push?

Time = Rest between sets/sessions?

Type = What variation?

By changing just one of the 4 categories you can ensure your continued progress!

Depending on your training goal, each of these categories will look quite different.

This will also ensure that you don't get stuck in a rut, performing the same workout day after day, week after week.

One of my favourite ways to switch things up is to do different variations of the same exercise.

For example, there are over 40 ways to perform a squat!

Switch up the exercise with different variations and you will keep your training sessions more interesting, while also ensuring your continued progress.

If you don't want to switch the variation of the exercise, switch the tempo that you perform the exercise at.

One block could focus on normal speed reps. The next block could be super slow. And the final block might be explosive and powerful!

There really are a ton of ways to change up the way that we move.

The more that we move, with more variations, the more capable we are going to become at whatever life throws our way!

Once again, this is not an overnight fix. This takes time and dedication!

You MUST be recovering for the appropriate amount of time, both between sets and between sessions, for your applied stimulus and the results you are looking to achieve.

As your capabilities increase, and you can complete more work in a single session, your nutrition and recovery habits will also have to adapt to your new baseline.

If you've been working at random and haven't achieved your desired results, it may be time to look into a properly planned routine.

Remember, your progress isn't going to be a straight line. It will be a journey of discovering your bodies capabilities and limits. Then overcoming those limitations, slowly, with methodically planned progressions.

Not to mention that life happens. Gyms may close again; you may have to adapt to changing environments and available equipment.

Having several plans, or the ability to change your plans based on the time and resources available to you, will make the difference in accomplishing your goal or just becoming something else you started and never finished.

Make a plan. Be adaptable. Train smart!

Happy Training!

Your friend in health & fitness,

Coach Sean