Friday 121102

Tabata Mash Up
:20 work, :40 rest of:

Free standing Handstand
Ring support, hold the bottom of dip
Hollow rock

Post times or results to comments and BTWB.

Rex, taking care of business.

The Science of Developing An Athlete: Individualization – Luke Palmisano

We’re all different.  Different bodies will act and react differently to different exercises.  This is why if we copy the exercises of another athlete, it may not always work.  Some of us need hot dogs, and some of us need cup cakes (see what I did there).  Individualized training can result in optimum adaptation of the body, garnishing optimum results.  That being said, a good coach can take a GPP (General Physical Preparedness) program, and creatively employ it to make it work best for an individual athlete.  

So these broadly-themed training regimens are used by coaches.  One common one is called the Two-Factor Theory.  The two factors are fitness and fatigue.  

The fitness of an athelete is not constant according to this theory; it’s ever-changing.  Due to fatigue, psychological overstress, or sudden illness, an athlete’s physical disposition could change dramatically.  This will change the effect of the workout on the athlete post-WOD.  The training effect can be summarized like this: The gain in fitness+the deterioration of fatigue= The Training Effect.  You can imagine that if the athlete it already fatigued by sickness, or psychological constraints, the sum training effect will be lower than if the athlete is feeling well.  A coach must understand this and employ workouts in a manner to effect his athlete with a positive sum result.  This is why resources such as can be so valuable.  You can track your rest, your mood, as well as your work output, and see what you’re doing to yourself.  Some days, it may be more advantageous to not workout.  

Studies indicate that the fitness gain and the fatigue loss last for different periods of time.  Generally, the fitness gain outlasts the fatigue loss by a factor of 3:1.  This implies that if the negative impact of fatigue lasts, say, 24 hours, the positive traces from this workout will last through 72 hours.  Therefore, according to the two-factor theory, time intervals between workouts should be planned so that the negative traces of the last workout have passed, but the benefits of fitness gain persist. This is not always possible, which, in this writer’s opinion, may not be a bad thing.  Making the body work through soreness, when still feeling the effects of the past workout, is an additional adaptation that some individual athletes may indeed benefit from.

Of course, this is only one workout theory.  There are others, and they may work as well. The point is that this is a broad-spectrum theory that should be able to be fit for any athlete. 

This information is heavily referenced from the book, Science and Practice of Strength Training, written by Vladimir M. Zatsiorsky and William J. Kraemer.




  1. Matt :

    Rex, I don’t know if its the beard or what, but you’re lookin huge!

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