Improve by recovery, not by training alone

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

Cosgrove, A., 2003, Martial Arts

You do not improve by training. You improve by recovering from training.

 Focus on injury prevention first – Shoulder/swimming Internal / External rotation example

King,  I., 2000, Foundations of Physical Preparation

Cosgrove, 2003, Martial Arts

Lets use swimming for example. 

For example – in boxing.

Most swimming strokes involve repetitive internal rotation of the upper arm. 

– the fighter is often in a forward head position and throwing punches from an internally rotated shoulder position.

Consequently the internal rotators of the arm/shoulder become shorter and tighter than the external rotators.  The more years of training and / or the higher volume of swimming the athlete is exposed to, the greater the potential problem

Consequently the upper pecs, shoulder and the internal rotators of the arm/shoulder become shorter and tighter than the external rotators and scapula retractors

Referring back to the performance enhancement vs. injury prevention debate

, the earliest strength training methods for swimming may have focused on strength strengthening the prime movers to enhance performance

Most strength and conditioning coaches will make the mistake of strengthening these already short muscles – for sport specific reasons.

- the approach I propose is to focus on injury prevention first, and only when there is a degree of suitability in muscle balance (length and strength), to shift emphasis towards performance enhancement. 

My approach would be to take the injury prevention angle and train the opposite movements and muscle groups to eliminate these imbalances – thus lengthening the career of the athlete.

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1-Active and conscientious participation

2-Contrarian principle

3-General to specific

1-General to specific

4-Individualization

2-Individualization

5-Opposite and equal effect

3-Opposite and equal effect

6-Progressive Overload

4-Progressive Overload

7-Recovery

5-Recovery

8-Reversibility

6-Specificity

9-Specificity

7-Reversibility

10-Transfer

8-Transfer

11-Variety

9-Variety

 Comparison of ‘GENERAL TO SPECIFIC’ wordings by paragraph

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

This principle stresses the benefit of progressing from general training to specific training.  This principle can be applied in both long-term planning (e.g. multi-year periodization) as well as short term planning (e.g. annual periodization).  General to specific can viewed as opposite ends of a continuum, with relative points between (see Fig 1).

This principle explores the benefits of progressing from general training to more about sport specific training.  This principle should be used both long term and short term when designing a conditioning program.   General training to sport-specific training can be thought of as opposite ends of a continuum.

In multi-year planning of physical preparation, it is worth considering exposing the young athlete to a broad base of movement activities prior to specializing in one particular sport.  This concept is illustrated well by the saying “Develop the athlete and then the player”.  Entering specialization too early may deny the development of broader movement patterns

In my opinion (and that of my colleague, athletic development specialist Brian Grasso), it is worthwhile exposing young or inexperienced athlete to a broad base of movement activities and general athletic skills prior to specializing.  Conditioning Specialist Lorn Goldenburg of Canada illustrated this concept by saying – build athleticism before sport-specificity.  Brian Grasso’s business statement is “You can’t be a Champion, until you become an Athlete. A great quote which really illustrates the need for athletic preparation prior to sport-specific preparation.  The only athletes that can specialize at a young age are those with a ‘young’ sport – such as gymnastics or figure skating – where the average age of the athlete Is very young. And even then, a general athletic development program stall has a lot to offer.

...As each year passes, this starting point at the generality end may be at a point progressively moving away from the extremes of the generality end of the continuum (see Fig 2).  This is a concept in training that is often misunderstood and neglected by those whose only exposure has been at the beginner level of training, or those whose training knowledge is based on popular textbooks.

The real key in understanding the general – specific continuum perhaps lies in realizing that it is indeed a continuum. Each year when the athlete returns to general preparation – it should be slightly more specific than the year prior. In fact – as that athlete moves towards more specific training, that too should become more specific than previously.

Within each aspect of training there is merit in considering progressively from general exercises to specific exercises.  This is no different from ‘crawling before you walk’,  but often overlooked in the desire to train with specificity.  Ensure that the athlete has obtained all the benefits of training from general or non-specific exercises before progressing to more specific exercises.

This is a concept that in my opinion has been misinterpreted by most conditioning coaches.  They return to the same stuff at the start of each year that they were doing last year or the year before. Training has to be dynamic, not static.  No progress. No advanced athletic development. And no Champions.

Comparison of ‘INDIVIDUALIZATION’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Prep

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

This principle stresses that to optimize the training effect, it is necessary to take into account all the factors that the individual athlete presents.  This suggests that each training program needs to be individualized.  Modified to suit the individual, in each aspect of training - speed, strength, endurance, flexibility and so on.

To really maximize the training effect it is necessary to take into account every single individual difference that the athlete presents.  Each training program needs to be individualized and modified to suit the individual.  Many coaches know about this. Few actually apply it. You can give me all the excuses you want about time, etc. by you can’t ignore the fact you are short-changing the athletes by providing generic training programs.

There is a general program attached in this book – but be aware of the need to modify and individualize the program to really optimize its benefits…..

2

Individual factors including age, gender, experience, injury history, anthropometric variables and so on.  This principle is amongst those principles that are the least employed.  Many know about this principle.  Few employ it.  Excuses such as not enough time or too many athletes to deal with are usually given as a defense.  Whilst there is some validity to these comments, I believe it is more a case of lack of knowing how to individualize programs, lack of appreciation of the enormous benefits of individualized programs, and lack of motivation to do the extra work that prevent this training principle being fully utilized.

Comparison of ‘OPPOSITE AND EQUAL EFFECT’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

...  The concept is based on the belief that to every action (in training) there is a positive and a negative outcome, and that often the negative outcome is equal or as powerful as the positive outcome.  An excellent example from a general life example is the Queensland cane toad.  These were apparently introduced to counter a ‘bug’ pest, which had been damaging the cane crops.  A short time later, the solution became a problem - the frogs themselves became a pest!

Credit must go to Ian King of Australia for bringing this concept to the training world.  The concept is based on the belief that to every action (in training) there is both a positive and and negative outcome, and often, the negative outcome is equal or as powerful as the positive one.

2

...Lets use swimming for example.  Most swimming strokes involve repetitive internal rotation of the upper arm.  Consequently the internal rotators of the arm/shoulder become shorter and tighter than the external rotators....

For example – in boxing – the fighter is often in a forward head position and throwing punches from an internally rotated shoulder position.  Consequently the upper pecs, shoulder and the internal rotators of the arm/shoulder become shorter and tighter than the external rotators and scapula retractors.

3

Referring back to the performance enhancement vs. injury prevention debate, the earliest strength training methods for swimming may have focused on strengthening the prime movers to enhance performance - the approach I propose is to focus on injury prevention first, and only when there is a degree of suitability in muscle balance (length and and strength), to shift emphasis towards performance enhancement...

Most strength and conditioning coaches will make the mistake of strengthening these already short muscles – for sport specific reasons.  My approach would be to take the injury prevention angle and train the opposite movements and muscle groups to eliminate these imbalances – thus lengthening the career of the athlete.  This is almost like a non-specific training program.

4

The strong message in the equal and opposite effect concept is that every single training method will have a negative effect - and must be countered.....

The underlying message of this principle is that every single method will create a negative effect also – and that must be countered with other exercises in that phase of training or in subsequent phases.  Decreasing and eliminating injuries or the chance of injuries are just as important as improving performance.

Comparison of ‘PROGRESSIVE OVERLOAD’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

This principle stresses two issues.  Firstly the need for overload in training, and secondly the need for progression in training overload.

This stresses two issues.  Firstly the need for overload in training, and secondly the need for progression in training overload.

2

You could say that our bodies are lazy, resistant to change.  To induce a change or increase in our physical capacity, we need to apply a stimulus that is over and above what we are usually exposed to.  The body adapts to this higher level of stimulus, and this could be our new base, our new homeostasis.  To create further higher levels of physical capability, we need to apply this same process - expose the body to a higher level of stimulus... 

Our bodies are lazy – resistant to change – what scientists call homeostasis – the desire for the body to remain in exactly the same state.  To create a change – we need to apply a stimulus that overloads the body – creates a condition that is over or above what the body has normally been exposed to.

3

For example, in strength training, if we never increase the load lifted, we may not see an increase in strength.  This is a limitation of bodyweight only strength exercises.  Unless the body increases in total weight, there is no increase in external load.  Maximal strength changes may not occur once the body had adapted to lifting the bodyweight.

Once the body has adapted to this state we must again overload it – safely and progressively.

4

The second part of this principle stresses that we need to apply these increases in load in a progressive manner. If we do not apply these increases in load progressively, we increase the risk of either overtraining (where the body experiences high level fatigue) or the increased incidence of training-induced injuries; or both.

In layman’s terms this means that should we wish to become stronger – we need to increase the load lifted….

5

The sport historians often refer to the document case of a young Greek wrestler, Milo, who ,in about 6^th  Century BC, as the story is told,  would run around the stadium with a young calf around his shoulders for external load.  As the calf grew and gained weight, the external load increased, thus providing progressive overload!

The best quote for progressive overload I’ve ever heard came from Sports conditioning specialist Charles Staley….In other words unless you ask your body to do something beyond which it has already accomplished – it won’t change.

Comparison of ‘RECOVERY’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  

It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

The principle of recovery recognizes that training alone does not produce any results.  That’s right – you don’t get better by training - you get better by recovering from training. This is such an important concept I’m going to restate it: You DO NOT improve from training. You improve by recovering from training.

The training effect is a combination of training and the subsequent recovery from training.  

It is only when recovery is allowed that we see the super-compensation effect, when the body’s physical capacity is elevated in response to training.  Training plus training equals nothing.  Training plus recovery equals results.  If you double your training effort, you need to double your recovery efforts if you want to see double the results.

2

There has been a significant increase in recognition of this principle within western world training across all sports over during the 1990’s.  This is not to suggest that the principle is fully understand and implemented to its fullest.  However at least the awareness of the principle of recovery has increased.

This is the least understood training principle.

 Comparison of ‘REVERSIBILITY’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

This principle simply states that once you remove the stimulus of training, the physical capacities developed as a result of training will diminish, go away.  Simply put, if you don’t use it, you lose it.

This is the use it or lose it principle.  Understanding this principle will allow you to determine the different phases of training, transition times, recovery weeks etc.  This is also known as detraining and is a key component behind the success of undulating periodization programs.

2

Understanding this principles will assist you in determine issues such as how many days the athlete can afford to take between sessions of the same type, how many weeks the athlete can take off in the transition phase of the year, and how infrequently the athlete can afford to expose him/her self to specific training to maintain that quality but not lose it....

3

Another term you may seen used as a synonym is detraining.

 Comparison of ‘SPECIFICITY’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

The principle of specificity suggests that your adaptation to training will be very specific to the nature of the training you are doing.  For example if you are doing a number of long, slow jogs per week, your physical capacity to do that specific activity may be enhanced.  An acronym that appears to have lost popularity but is quite illustrative of this point is the SAID Principle - specific adaptations to imposed demands....

The SAID principle – specific adaptation to imposed demand.  This principle suggest that your adaptation to training will be specific – e.g. long slow running will enhance your ability to run long and slow – but is unlikely to enhance your ability to run short and explosively. 

 Comparison of ‘TRANSFER’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

The principle of transfer focuses on what effect on performance occurred from the training used.  In other words, this principle places more importance on doing the training that gives the best result as measured by performance, than it does on conforming with specificity for the sake of specificity.

this principle focuses on to what degree each quality trained in the gym or in practice actually TRANSFERS to an on-the-field or in-the-ring performance.  This principle therefore places more importance on doing the training that gives the best result as measured by sports performance, than it does on conforming to specificity for the sake of specificity.  For example – will the time taken to achieve a 400lb squat as opposed to a 300 lb squat actually be worth the time invested when you step into the ring?

2

This concept is rarely taught, and even less understood.   A classic example may be the application of a slow speed deadlift as opposed to a power clean for a sprinter.  The specificity for specificity group may suggest that the power clean be implemented.  If however, you felt that the deadlift, for that particular athlete, at that particular time, was having a superior transfer to the athletes performance - you would use the deadlift.

This concept was brought to the training world, once again by Ian King.  And - tends to be ignored by the less enlightened coaches – as the specificity principle is usually well engrained.  Occasionally the transfer principle will be the opposite of what the specificity principle is.  That’s ok – transfer is far more important than specificity. As you’ll hear me say a lot – it’s ok to break the rules, as long as you know the rules.

 Comparison of ‘TRANSFER’ wordings by paragraph

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

The purpose of non-specific training

Ultimately, the purpose of non-specific training should be to develop qualities that transfer to the competitive activity, yet cannot be developed effectively by playing the sport.  An excellent example is strength training.  The exposure to load that occurs in strength training may not be specific, but can have a high transfer to most sports.  Yet it cannot be developed to this extent simply by playing the sport. 

Basically train only the traits which transfer positively to the sport, but cannot be developed by practising the sport.

Comparison of ‘VARIETY’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

1

The principle of variety stresses the need for providing variety in the training program.   The variety provides a number of benefits - it avoids the athlete becoming bored or stale with the training activities.  It also ensures the training effects from a variety of training methods. 

Everyone knows that training load needs to be progressively increased – but not everyone seems to be aware that training stimulus needs to be periodically varied. This variety helps us to avoid the opposite effect problems as stated earlier, and it also allows us to implement new methods in the training program to keep the athletes from being stale.

2

The application of variety will be influenced by a number of factors.  During periods of specialization (e.g. immediately prior to the commencement of the competitive period), there may be less scope for variety.  Alternatively, in the period furthest from the competitive phase (e.g. the general preparatory phase), you can implement greater variety.

During periods just prior to competition we have less variety than we would have in the earlier stages of preparation, and vice versa.

Can you be too flexible?

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

The key is not ‘too flexible’.  The key is the ability to exert muscular control through the range.  Many athletes lack in joint control.  None have excessive flexibility!!

Cosgrove, A., 2003, Martial Arts

Can you be too flexible:

…I doubt it…it is NOT too much flexibility; it’s too little strength in relation to her flexibility.

A. I don’t believe that there is such a thing as too much flexibility. In hyper mobile people, there tends to be a big lack of strength in the end ranges of their flexibility.  So it can lead to muscle injuries but the reason is almost always a lack of strength in the extreme ranges, rather than too much flexibility.

Duration of Stretching - More is Better

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

I believe that stretching is the only physical quality that in relation to it’s training, the saying  ‘more is better’ applies.  

Cosgrove, A., 2003, Martial Arts

Length of Time: In my opinion - stretching is perhaps the only training activity where more is better.

If you do the same training as everyone else, how can you expect to get a better result?

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

Look at it this way. If you do it the way everyone else is doing it - all things being equal, how are you going to be better than everyone else? 

Cosgrove, A., 2003, Martial Arts

Consider this – there can only be one champion.  And although most athletes want to be in the unique position as the champion, they usually match this desire with the practice of training EXACTLY the same way as everyone else!  Does that make ANY sense? 

If you do the same training as everyone else, how can you expect to get a better result?

King, I., 2000, Foundations of Physical Preparation (book)

Cosgrove, A., 2003, Martial Arts

Look at it this way.

Consider this

If you do it the way everyone else is doing it - all things being equal, how are you going to be better than everyone else? 

– there can only be one champion.  And although most athletes want to be in the unique position as the champion, they usually match this desire with the practice of training EXACTLY the same way as everyone else! 

Defined

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

Speed can be defined as the time taken between two points.

Cosgrove, A., 2003, Martial Arts

Speed can be defined as the time taken between two points.

Sub-qualities of Speed

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

There are a number of sub-qualities of speed.

Cosgrove, A., 2003, Martial Arts

Speed can in effect be broken down into several qualities.

 Comparison of sub-qualities of ‘Speed Training’

King, I, 2000, Foundations of Physical Preparation

Cosgrove, A, 2003, Secretes of Martial Arts Competition

Detection of and reaction to stimulus

Reaction time

i.      Auditory stimuli

i.      Auditory

ii.     Kinesthetic stimuli

ii.     Visual

iii.   Visual stimuli

iii.   Kinesthetic

Agility and co-ordination

Agility and co-ordination

Acceleration

Acceleration

Maximum velocity

Maximum velocity

Speed endurance

Speed endurance

i.                Continual speed endurance

i.                 Continual speed endurance

ii.               Intermittent speed endurance

ii.               Intermittent speed endurance

iii.             Repetitive speed endurance

iii.              Repetitive speed endurance

 Reaction Time

King, 2000, Foundations of Physical Preparation

Cosgrove, 2003, Secrets to Martial Arts

3.1.i   Detection of and reaction to stimulus

The first sub-quality of speed can be said to be the ability to detect and react to stimulus.   This is usually the first action in a chain of speed responses.

Reaction time:

The ability to detect and react to a stimulus.  This usually the first action in a series of speed responses. 

Stimuli may appear in any of the following modes :

There are two basic types of reaction – simple

3.1.i.a  Auditory stimuli :  such as a starter gun, a person’s voice.  This is relevant to sports such as swimming, track and field and team sports.

– where you respond to a stimulus and move (like a starter’s pistol – auditory,

3.1.i.b  Kinesthetic stimuli : such as the touch or change in pressure of another person or device.  This is relevant in sports such as contact and combat sports.

and opponents kick – visual,

3.1.i.c  Visual stimuli : such as seeing another person or an object move.  This is relevant to sports such as ball sports.

feeling the opponent’s pull on your sleeve – kinaesthetic),

 Agility and Co-ordination

King, 2000, Foundations of Physical Preparation

Cosgrove, 2003, Secrets to Martial Arts

3.1.ii  Agility and co-ordination

The first few movements following the reaction to the stimulus rely on agility and coordination.  They may be leg movements (i.e. running, jumping or cycling), or hand movements (e.g. paddling, pushing/pulling, or throwing). 

Agility and co-ordination:

This is the first few movements following the reaction to the stimulus. 

Sports where this sub-quality of speed correlate highly with success (i.e. they are very important qualities), include sports where the distances moved and time frames involved are short e.g. small court sports such as basketball, netball and so on.

This is basically speed with multiple direction changes – extremely important for sports where the distances moved and the time frames involved are quite short

Acceleration

King, 2000, Foundations of Physical Preparation

Cosgrove, 2003, Secrets to Martial Arts

3.1.iii  Acceleration

The athlete’s speed component focus following the first few movements is on acceleration - provided the sporting action has the distance and time frame to cope.  If the action or event is over within one to two seconds, the need to fully exploit acceleration is absent. 

Acceleration:

the ability to increase speed and approach maximum speed.  This is less important in short distance sports as the action is typically over in 1-2 seconds and the need to fully exploit acceleration is absent.

 Maximum Velocity

King, 2000, Foundations of Physical Preparation

Cosgrove, 2003, Secrets to Martial Arts

3.1.iv  Maximum velocity

As stated above, the point at which one ceases to accelerate is ones maximum velocity.

Maximum Speed:

 the point at which you cease to accelerate. 

 Speed Endurance

King, 2000, Foundations of Physical Preparation

Cosgrove, 2003, Secrets to Martial Arts

3.1.v  Speed endurance

Speed endurance is the ability to maintain high levels of speed.  There are three categories of speed endurance :

a.     Continual speed endurance

b.    Intermittent speed endurance

c.     Repetitive speed endurance

Speed endurance:

the ability to maintain high levels of speed.  Can be further broken into –

3.1.v.a  Continual speed endurance : applies when there is no break or reduction in the attempted speed, and the athlete is required to minimize the reduction in maximum velocity.  This occurs in events such as the 100 to 800 meter sprints in track and field. ...

continual speed endurance (where there is no break in the attempted speed – more applicable in track and field),

3.1.v.a  Intermittent speed endurance : is used in sports that are continually in motion, typically subject to timing from start to end, and alternating between medium to very fast.  This occurs in sports such as middle to long distance events e.g. 1500 m to the marathon....

intermittent speed endurance (longer distances where the athlete is continually in motion but alternating between medium to very fast speeds – 1500m etc), and

3.1.v.a  Repetitive speed endurance : is used in sports that are conducted over a longer and fixed time e.g. game sports, played in half’s or quarters.  There is no change in duration of play.  Athletes in these sports alternate between sprinting, walking, jogging, standing, sprinting and so on.....

repetitive speed endurance – most applicable to sports – where you may be walking jogging and sprinting repeatedly in a quarter.  There is no change in the duration of play (ie. A half, quarter etc).

Purpose of testing

Source

Description

King, I., 1997/2002, Winning and Losing

What impact on the training process?  

One of the main aims of testing should be to indicate changes needed in the training approach.  How often do you see this occur?  Rarely.  The tests are done.  Results collated, perhaps disseminated, filed, and forgotten about. 

King, I., 2000, Foundations of Physical Preparation (book)

For me, the primary purpose of testing is to assess the effectiveness of the training program

Cosgrove, A., 2005, Program Design Bible

…the only reason for an assessment (which most people fail to recognize) is to evaluate and orientate the training program itself.

 Purpose of testing

King, I., 2000, Foundations of Physical Preparation (book)

Cosgrove, A., 2005, Program Design Bible

For me,

the primary purpose of testing

the only reason for an assessment (which most people fail to recognize)

is to assess

is to evaluate and orientate

the effectiveness of the training program

the training program itself.

Over-reaction in the short term and an under-reaction in the long term

Source

Description

King, I., 2000, Foundations of Physical Preparation (DVD, Disc 1, 8min 50sec in

"futurists describe human response to a new idea as an overreaction in the short term and an underreaction in the long term.  So a new idea comes up, like say the Swiss ball and everybody jumps on it, they’re having breakfast on it, they’re having dinner on it, they’re having lunch on it, they are sleeping on it and then they realise that wasn't necessary so they lose interest in. There is a happy medium. "

Cosgrove, A., 2006, 10 things I’ve learnt

6. Keep your own personal attitude pendulum in the center. In training, nutrition, and pretty much everything, we always see an overreaction to anything new in the short term and an under-reaction in the long term. Smart people do neither and take the information for what it is. We went through a massive overreaction – and are currently under-reacting – to static stretching, stability ball training, aerobic training, and overtraining.

 Improve by recovery, not by training alone

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

Cosgrove, A., 2006, 10 things I’ve learnt

15. No one ever improved from just training; they improved from recovering from training. Training plus recovery = results. Pay as much attention to both to really reap the rewards.

Two dominant and opposing methods of power development

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

3.ii.iv Explosive Power

There are two main methods of power develop : using a lighter load and moving it quickly; and using a near maximal load, and trying to move it quickly.  The former school of thought has significant researches such as Hakkinen and Komi leading it, whilst the latter has been influenced by the likes of Schmidtbleicher. Both have merit and should be integrated.

Cosgrove, A., 2006, 10 things I’ve learnt

21. In training for power, there are two main sides to the debate. Komi suggests using sub-maximal load with fast repetitions. Schmidtbleicher suggests the intent to move the bar fast is more important than the actual bar speed. Both are probably right.

Defined – Periodization – Rachel Cosgrove

 [sentence structure/word selection comparison]

King, I., 2000, Foundations of Physical Preparation (book)

Cosgrove, R., 2009, Female Body Breakthrough

A common used synonym

The technical term

in the physical preparation world

in the training world

for planning

for having a plan

is periodization. 

is periodization.

 Improve by recovery, not by training alone

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

You don’t get better by training - you get better by recovering from training.

King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1-Active and conscientious participation

2-Contrarian principle

3-General to specific

4-Individualization

3-Individualization

5-Opposite and equal effect

5-Equal and Opposite Effect

6-Progressive Overload

1-Progressive overload

7-Recovery

2-Recovery & Regeneration

8-Reversibility

4-Specificity

9-Specificity

10-Transfer

11-Variety

6-Variety

7-Periodization

8-Bang for your buck

Comparison of ‘INDIVIDUALIZATION’ wordings by paragraph

#

King, I, 1999/2000, Foundations of Physical Prep

Cosgrove, A & Cosgrove, R., 2009, Prog Design Bible (2^nd )

1

This principle stresses that to optimize the training effect, it is necessary to take into account all the factors that the individual athlete presents.  This suggests that each training program needs to be individualized.  Modified to suit the individual, in each aspect of training - speed, strength, endurance, flexibility and so on.

Each individual person will present themselves with various specific weaknesses, muscle imbalances etc. depending on their history, their daily activities, their sport and a number of factors. And not only will they arrive in different conditions, they will respond differently to the training program.  This principle ties in with the need for quality assessments. There are commonalities with the average client which is why we can work off a template to design the program but each program needs to take into consideration prioritizing what that specific individual needs.  There is no such thing as a one size fits all program.

Comparison of ‘OPPOSITE AND EQUAL EFFECT’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1

This is a very interesting principle, a concept that I have created.  One that upon mastering, will assist you to avoid negative outcomes from training.  The concept is based on the belief that to every action (in training) there is a positive and a negative outcome, and that often the negative outcome is equal or as powerful as the positive outcome.  An excellent example from a general life example is the Queensland cane toad.  These were apparently introduced to counter a ‘bug’ pest, which had been damaging the cane crops.  A short time later, the solution became a problem - the frogs themselves became a pest!

This is a sub quality of the specificity principle and credit must go to Ian King of Australia for bring this concept to the fitness industry.

For every action – there is an equal and opposite reaction. This means that in training, there is both a positive and negative outcome to any method used, and that the negative outcome is as equal as the positive one.  For example a bench press is a fantastic upper body strength exercise – but when overused it can cause the upper pecs, shoulder and the internal rotators of the arm/shoulder to become shorter and tighter than the external rotators and scapula retractors causing forward rounding posture and possible neck and shoulder injuries.

Therefore a coach needs to understand that and train the opposite movements and muscle groups to eliminate these imbalances thus lengthening the career of the athlete.  So the positive benefits of bench pressing also carry alongside them the negative effects of muscle imbalances if not countered with rowing and external rotator work.

2

An example closer to sport is training for the specific sport itself. Whilst it is the most important and beneficial aspect of training, it invariably results in muscle strength and flexibility imbalances.  If these are not anticipated or recognized, the can result in injuries including career threatening injuries.  Lets use swimming for example.  Most swimming strokes involve repetitive internal rotation of the upper arm.  Consequently the internal rotators of the arm/shoulder become shorter and tighter than the external rotators.  The more years of training and / or the higher volume of swimming the athlete is exposed to, the greater the potential problem.

3

The strong message in the equal and opposite effect concept is that every single training method will have a negative effect - and must be countered....

The underlying message of this principle is that every single training method that create a positive change, carries with it an equal negative effect, which must be addressed.  As a result, you can see that there cannot be any perfect program – as every program by the nature of this principle will have a negative outcome also.

Comparison of ‘PROGRESSIVE OVERLOAD’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1

This principle stresses two issues.  Firstly the need for overload in training, and secondly the need for progression in training overload.

In order to get the body to change, new demands need to be placed on it.  We have all heard the story of the Greek Wrestler Milo who every morning picked up a baby calf and pressed it overhead.  Over the years the calf grew into a full grown bull – but those small increases in bodyweight, allowed Milo to grow stronger at the same time – so at the end of he ‘training’ he was able to lift a fully grown bull.

2

You could say that our bodies are lazy, resistant to change.  To induce a change or increase in our physical capacity, we need to apply a stimulus that is over and above what we are usually exposed to.  The body adapts to this higher level of stimulus, and this could be our new base, our new homeostasis. 

To create further higher levels of physical capability, we need to apply this same process - expose the body to a higher level of stimulus....  

This has been termed the ‘progressive overload principle’ - in effect that results occur as an outcome of progressive exercise using enough frequency, intensity and duration to cause the body to adapt and change.

The human body is essentially ‘resistant to change’ what scientists call homeostasis.  Homeostasis is defined scientifically…..What this means to you is that the body want to stay the same – the same temperature, the same….The body does not want to change.

To create or force a change we need to apply a new demand or stimulus that overloads the body and creates a stress to the body that it is not used to.  Hans Seyle used a similar model in what he termed the GAS model or ‘General Adaptation to Stress’.  Essentially, after being exposed to stress (the alarm phase) our bodies will up regulate to handle the stressor (the resistance phase).  That’s really what we are exploiting here.  The third phase of Seyle’s model is exhaustion – which is why we also have periodization and the recovery and regeneration principle.

4

The second part of this principle stresses that we need to apply these increases in load in a progressive manner. If we do not apply these increases in load progressively, we increase the risk of either overtraining (where the body experiences high level fatigue) or the increased incidence of training-induced injuries; or both.

Once the body has adapted to the demands we must again overload it and apply that same stress in a bigger amount.

So, should we wish to become stronger, we need to increase the load lifted…..

5

The sport historians often refer to the document case of a young Greek wrestler, Milo, who ,in about 6^th  Century BC, as the story is told,  would run around the stadium with a young calf around his shoulders for external load.  As the calf grew and gained weight, the external load increased, thus providing progressive overload!

The best quote for progressive overload I’ve ever heard came from Sports conditioning specialist Charles Staley…

In other words, unless ask your body to do something beyond which it has already accomplished, it won’t change.

Comparison of ‘RECOVERY’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

The principle of recovery and regeneration recognizes that training alone does won’t produce any results.  You don’t actually improve as a result of training – you improve as a result of recovering FROM training. 

 Training plus training equals nothing.  Its training plus recover that equals results.  If you double your training effort, you need to double your recovery efforts if you want to see double the results.

2

There has been a significant increase in recognition of this principle within western world training across all sports over during the 1990’s.  This is not to suggest that the principle is fully understand and implemented to its fullest.  However at least the awareness of the principle of recovery has increased.

 Any changes in the training program should be reflected by corresponding changes in the recovery program and it is prudent in today’s world to exploit the advantages of massage, foam roller work and the various pre and post workout nutritional strategies that are currently available.

 Comparison of ‘SPECIFICITY’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1

The principle of specificity suggests that your adaptation to training will be very specific to the nature of the training you are doing.  For example if you are doing a number of long, slow jogs per week, your physical capacity to do that specific activity may be enhanced.  An acronym that appears to have lost popularity but is quite illustrative of this point is the SAID Principle - specific adaptations to imposed demands....

Also known as the SAID principle, which is an acronym for ‘specific adaptation to imposed demand’.  This principles suggests that the body adapts to the specific demands placed on it.  For example, long slow running will enhance your ability to run long and slow, but is unlikely to enhance your ability to bench press maximal weight. 

Comparison of ‘VARIETY’ wordings by paragraph

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King, I, 1999/2000, Foundations of Physical Preparation

Cosgrove, A. & Cosgrove, R., 2009, Program Design Bible (2^nd )

1

The principle of variety stresses the need for providing variety in the training program.   The variety provides a number of benefits - it avoids the athlete becoming bored or stale with the training activities.  It also ensures the training effects from a variety of training methods. 

Everyone knows that training load needs to be progressively increased but not everyone seems aware that training stimulus needs to be periodically varied.  This variety helps us to avoid the ‘equal and opposite’ problem as stated earlier.  It also allows us to implement new methods in the program to keep the athlete or client form being stale.

A principle based approach to training

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

Principles of training are general rules or guidelines that can apply to all aspects of training.  It is important for a student of physical preparation know these principles, to understand them, and most importantly, to consistently apply them in the training of the athlete.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

At Results Fitness using a principle based philosophy gives us a clear vision when designing programs to exactly what makes sense and will give us the most effective results.  Violating these principles can only result in the effectiveness of the training program being reduced, and the results being compromised.

Setting short term goals as part of the bigger picture

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

11.  Time frame to achieve goals

Having a goal is one thing - not having a deadline or time frame may negate any benefits of having the goal in the first instance.  Deadlines encourage achievement.

Your time frame of 6-18 months is realistic, but I am not sure if you have been specific enough in your goal setting.  Remember to be specific is a key to successful goal setting.  Be prepared to set short term achievable goals as part of the longer term, bigger picture.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

 You have to start with the bigger picture of where you are taking the client before you can start to develop a plan of how to get there.  Start with the big picture of the end point and ‘chunk’ it down to smaller pieces

One-off tests

Source

Description

King, I., 1997/2002, Winning and Losing

One off tests:  Are relatively useless and should not be encouraged

Improve by recovery, not by training alone

Source

Description

King, I., 2000, Foundations of Physical Preparation (book)

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training.  It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.

--Cosgrove, A., 2009, Program Design Seminar (transcripts)

A good phrase to use for clients is you do not get better by training; you get better by recovering from training.