Types of load increase
Depending on the training age, the performance level and the type of performance development, there are differences in the type of load increase to ensure training success. A distinction is made between: 1. the gradual load increase should be used primarily in the junior range and with sporty beginners. It is less prone to injuries.
As long as the gradual increase in load can still be used to improve performance, this form should be used to the full. 2. the sudden increase in load is more likely to be used in competitive sports, especially when the gradual increase in performance causes stagnation. The jumped load increase achieves higher adjustments at the organism.
However, it is important to note that the athlete receives sufficient regeneration with this form. The load increase should not be too fast or too erratic. An ideal relationship between gradual load increase and abrupt load increase is to be aimed at.
- Gradual load increase (continuous)
- Abrupt increase in load (stepwise)
What can progressive stress stimuli be?
Progressive stress stimuli can be set in different ways. In endurance sports the speed or distance can be changed. If I run a distance that took me an hour to complete 10 minutes faster, the body is put under greater strain.
Interval training can also be used as a progressive load.In weight training, progression is achieved by first increasing the number of repetitions with which an exercise is performed, and then of course increasing the weight. The way in which the exercise is performed can also be used for progression (explosive, slow, etc.). To improve in endurance sports, a progressive increase in load is important.
Without this, the body will sooner or later get used to the stress stimulus and the performance level can no longer be increased. Without progression, neither the energy stores are increased, nor the cardiovascular system or the blood circulation of the muscles is significantly improved. Increasing stress stimuli are necessary to challenge the body to adapt to the new requirements.
In strength training, increasing stimuli are essential for the success of the training. Musculature reacts to tension, against which it must work. Strength athletes themselves know that if they do an exercise over several weeks, the weight initially chosen will suddenly be much easier to manage than it was on the first day.
A progression in training is necessary for further muscle build-up to occur, otherwise there will be no improvement in performance or muscle growth. The biological adaptation of the human organism is not linear, but parabolic. If the course were linear, there would be no performance limit and performance would increase immeasurably. Therefore the human organism shows lower response reactions at higher performance levels compared to the low level.
