Advanced Training (Anaerobic/Aerobic & Weight Training)
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Dr.s Paul and Robert Ward are the authors of “Encyclopedia of Weight Training.” For reviews and where to order the book, See details at the end of this chapter.
ADVANCED TRAINING (ANAEROBIC/AEROBIC & WEIGHT TRAINING) DR. PAUL WARD 2/28/01 – 11/24/01 – Revised 5/15/02
BEYOND THE BASICS!
INTRODUCTION When you are successful in your efforts to improve your fitness state (muscular and cardiovascular) you develop a desire to move on to higher levels of achievement. This is a natural response and it is noble and wise to pursue it. The big task is to avoid the tendency to drive yourself into an over-trained state which leads to physical injuries and mental distress and great dissatisfaction. Your objective is to intelligently approach advanced training to ensure optimal results and high satisfaction. Harder is “not smarter” nor is “more -- better.” The usual human response is to think the following. I have made good progress with my program so I will just perform it HARDER and LONGER. THIS IS A BIG MISTAKE! To be successful in training (general fitness or for high level performance) the training process needs to be periodized (cycled). Periodization is the planned and frequent changing of the many variables of training throughout the year and over the years of life. The overall object is to “STIMULATE, DON’T ANNIHILATE!” For all kinds of training, periodization (cycling) of training is the best method to ensure success in training. Research and practical experience has shown that the planned variation of training variables (periodization or cycling training) produces better results and ability to maintain the training effort (any level of experience) over a long time, hopefully a lifetime. This chronic manipulation of the training variables allows the physiological, psychological, hormonal, nervous, cardiovascular and the muscle systems to optimally adapt to higher levels of performance. Moreover, the periodization approach to training minimizes injury and
Dr.s Paul and Robert Ward are the authors of “Encyclopedia of Weight Training.” For reviews and where to order the book, See details at the end of this chapter.
ADVANCED TRAINING (ANAEROBIC/AEROBIC & WEIGHT TRAINING) DR. PAUL WARD 2/28/01 – 11/24/01 – Revised 5/15/02
BEYOND THE BASICS!
INTRODUCTION When you are successful in your efforts to improve your fitness state (muscular and cardiovascular) you develop a desire to move on to higher levels of achievement. This is a natural response and it is noble and wise to pursue it. The big task is to avoid the tendency to drive yourself into an over-trained state which leads to physical injuries and mental distress and great dissatisfaction. Your objective is to intelligently approach advanced training to ensure optimal results and high satisfaction. Harder is “not smarter” nor is “more -- better.” The usual human response is to think the following. I have made good progress with my program so I will just perform it HARDER and LONGER. THIS IS A BIG MISTAKE! To be successful in training (general fitness or for high level performance) the training process needs to be periodized (cycled). Periodization is the planned and frequent changing of the many variables of training throughout the year and over the years of life. The overall object is to “STIMULATE, DON’T ANNIHILATE!” For all kinds of training, periodization (cycling) of training is the best method to ensure success in training. Research and practical experience has shown that the planned variation of training variables (periodization or cycling training) produces better results and ability to maintain the training effort (any level of experience) over a long time, hopefully a lifetime. This chronic manipulation of the training variables allows the physiological, psychological, hormonal, nervous, cardiovascular and the muscle systems to optimally adapt to higher levels of performance. Moreover, the periodization approach to training minimizes injury and