Fundamentals of progressive overload

What is progressive overload? Progressive overload is known as a gradual increase in stress being applied to the body during exercise. This occurs via small increases to one of the following factors; volume (weight/length of training), frequency (how often the training is performed) and intensity (how hard the training is). This put into real person talk is small increases in training allowing your body to adapt to the stress allowing improvements in the particular sport. When to apply? Most people think of progressive overload as a weight training principle however it can and should be applied to all areas of exercise, especially those in which you’re looking to improve on. It should be noted that progressive overload won’t happen in a straight line for example beginners are more likely to see rapid improvements when compared to an advanced counterpart therefore listen to your body when applying it. How much load … Read More

Injury prevention 101!

How to most efficiently prevent injury! In my eye’s injury prevention is the most important part of being able to live the lifestyle you want. We’ve all had pain of some description that has hindered our ability to partake in activities that we’d like to be able to. In this post I’ll share with you the 3 (really 4) ways in which I promote injury prevention so that you can decrease the likelihood of injury and optimise your life. Key points about exercise-based injuries: Almost all exercise-based injuries I’ve seen have been load based injuries, which happen due to: 1.       Too much load (e.g. Squatting with too much load causing injury) 2.       Loading applied too often (e.g. Increased frequency and duration of running causing injury) 3.       Unusual loading (e.g. incorrect technique or rolling of the ankle) The Three S’s (and 1 M) of injury prevention: Get strong! Strength training improves … Read More