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Universal Training Principles

November 1, 2005 Print This ArticleShare

Author: Mark Sutro

Overload: Overload is when you place a greater than normal stress on your body to give it the stimulation it needs to change (to adapt). Once the body has changed in response to one level of intensity, the stimulation needs to increase (overload again). This is called progressive overload.

Progression. There is an optimal progression to the staging of overload. If the progression is too rapid, you will increase your risk of injury, you will become fatigued and your body will not respond effectively to the increased level of stimulation. If you overload too slowly, you are not going to see enough progress to stay motivated. One of the benefits of this training program is that the progression is appropriate for you to see solid progress throughout the training cycle.

Adaptation: Adaptation generally refers to the changes in the body in response to overload and progression. Adaptation also refers to the way that your body remembers movement. By repeating a movement, the body adapts and becomes more efficient at performing the movement. This is why you may have been sore after the first two training sessions. Walking in this way may have been new to your body. This is also why we will change the terrain and intensity in future walking sessions. As you progress, we will want to give you something new to adapt to.

Reversibility: The law of disuse. As long as you continue walking, you will continue to enjoy the benefits you gained from Overload, Progression and Adaptation. As soon as you stop walking, the training process will reverse itself and you will begin to lose some of the adaptations that you have gained.
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