Training dosage is crucial for the effectiveness of a training program, involving exercise selection, rep schemes, volume, intensity, and proximity to failure.
In performance training, dosage is determined by factors like volume, intensity, and proximity to failure, with the goal of finding a balance between generating training stress and avoiding excessive fatigue.
Training dose should be adjusted based on the individual's current tolerance and ability to thrive in the training program, aiming for the right balance of stress and adaptations.
Deep dives
Importance of Training Dosage
Training dosage is a crucial factor in determining the effectiveness of a training program. It involves various aspects such as exercise selection, rep schemes, volume, intensity, and proximity to failure. The dosage needs to be tailored to the individual's current tolerance and fitness levels in order to drive the desired adaptations. While specific exercises and variations may play a role, the overall training dose is the key determinant of success. It is important to find the right balance that the individual can tolerate and that generates the desired training response.
Dosing in Performance Training
In performance training, dosage is determined by factors like volume, intensity, and proximity to failure. These factors influence the amount of training stress applied to the individual. Increasing volume, intensity, or getting closer to failure ratchets up the training dose. However, it is crucial to consider the entire training week and the projected training block, rather than focusing on individual exercises or sessions. The goal is to find a balance between generating training stress and avoiding excessive fatigue, ensuring that the training stress is specific to the desired performance goals.
Dynamic Nature of Training Dose
Training dose is a dynamic factor that changes based on various factors, including previous training, current lifestyle, and factors like nutrition and sleep. The concept of minimum effective and maximum effective training doses may have some utility, but it is important to recognize that these are not static values. The training dose should be adjusted based on the individual's current tolerance and ability to thrive in the training program. The focus should be on finding the right balance of stress and adaptations, rather than aiming for specific dosage targets.
Training Dose in Rehabilitation and Health
Training dose plays a significant role in rehabilitation and overall health as well. In rehabilitation settings, finding the right dosage of activity is crucial for patients to progress towards their goal level of function. The focus should be on gradually increasing the dosage to a level that the individual can tolerate and that generates the desired adaptations. In general health, training dose can be adjusted to target specific fitness or health outcomes, with factors like volume, intensity, and duration influencing the overall training stress applied to the individual.
Adjusting Training Dose for Optimal Progress
When it comes to adjusting training dose, the emphasis should be on maintaining a reasonable baseline volume and making gradual changes. If you feel that your current training dose is too low, increase it by around 10% to see if it makes a difference. Similarly, if you believe your training dose is too high, reduce it by 10% to avoid potential injuries or staleness. It is important to consider factors like exercise selection, intensity, and proximity to failure when modifying the dose. The goal is to find the right balance that allows for progress without taking on unnecessary risks.
Modifying Training Dose for Rehabilitation
In the context of rehabilitation, the formulation for exercise selection becomes broader and more dynamic. The focus shifts towards targeting specific areas of the body and choosing exercises that alleviate symptoms. By modifying the dosage, such as adjusting tempo, reps, and load, it is possible to gradually reduce the intensity and build positive momentum during the rehab process. The key is to find a tolerable dosage that allows for progression and prepares the individual for their specific goals, while also respecting their values and preferences.
On this week's podcast, Drs.Feigenbaum and Baraki talk training dosage.
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