/fit/ - Fitness, Health, & Feels

 >>/69/
Hi

> 1. Training Theory: Basic Concepts

The main focus behind any systematic exercise is progression. A properly structured routine will result in an athlete improving in their discipline over time. This is accomplished through the biological law of adaptation - the adjustment of an organism to the stresses in its environment.

In sport, the athlete adapts to the stresses they're placed under. 4 aspects of adaptation that are especially important for training are:

1. Overload
2. Accommodation
3. Specificity
4. Individualization

< Overload (Magnitude of Stimulus)
Bringing about positive adaptations in an athlete requires a stimulus that is above habitual levels. There are two ways to increase the magnitude of stimulus: increasing the training load (increasing volume or intensity), or changing the exercise (given less accommodation). 

< Accommodation
As athletes are repeatedly exposed to the same stimulus, their adaptation response decreases with each successive exposure. This is considered a general law of biology, where the response of a biological object to a constant stimulus decreases over time. This makes the principle of diminishing returns a consideration in sports training for when athletes are adapted enough to a stimulus that increased levels bring little appreciable adaptation.

< Specificity
Training adaptations are highly specific. Strength training increases muscle mass and strength. Endurance training induces increases in aerobic capacity and increased blood volume. For sport training to be successful, exercise that mirrors the general conditions of the specific sport should be used. 

< Individualization
Everyone reacts to stimulus in their own way. Basically be flexible with it, find your groove and what fits you.

These factors are the most basic building blocks of exercise planning, and answer the most rudimentary questions in building a routine (what kind of exercises should I do, how much should I do, and what will this achieve?). Remember, progression is the hallmark of a successful exercise routine. Always think of how you will progress.

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> 1. Training Theory - Generalized Training Theories

Generalized training theories are simple models used by coaches and athletes to help plan and visualize training programs and conditioning. These models are very broad, and are used as a general tool to explain how performance manifests.

Two practical and effective training theories are supercompensation theory, and fitness-fatigue theory:

< Supercompensation Theory
In supercompensation theory, an athletes preparedness to train is purported to be tied directly to how much biochemical substrate is available for the muscles to use. During strenuous exercise, substrates are depleted, and after rest, replenish past their original levels. This is known as supercompensation. The time where substrates are supercompensated is known as the supercompensation phase. Effecient use of supercompensation theory would mean that workouts are timed to fall at the peak of the supercompensation phase. While this model works in practice, it has fallen out of favor as more critical analysis of the mechanisms behind metabolism have raised criticisms of the theory's explanation of fatigue.

< Fitness-Fatigue Theory
Fitness fatigue theory of training includes three variables. Gain in fitness from adaptation, deterioration from fatigue, and net performance. Performance is  the net balance between fitness gain, and deterioration from fatigue. Immediately after a workout (stimulus), fatigue is high, far outracing fitness gains. However as fatigue dissipates, and the athletes fitness adaptations manifest, performance rises. Efficient use of fitness-fatigue theory would see workouts being held at the peak of preparedness, shown as the highest net gain between fitness and fatigue.

The way both theories differs in application can best be shown when tapering an athlete to attain peak performance. The supercompensation model would be focused on properly timing the athletes supercompensation phase, while the fitness-fatigue model would attempt to reduce fatigue while maintaining fitness. Supercompensation would achieve this by reducing the number of workouts, while fitness-fatigue would adjust volume and intensity.

Is the guy who's doing this rip?

 >>/95/
This post doesn't show up for some reason.

Still, thanks

 >>/143/
alright, King. I'm currently looking at getting a gym membership after a hiatus in which I've been exercising at home although not as much as I should.

going to a real gym will help me be more consistent.

In a real fight that dude would get his ass kicked.  All show no go.

 >>/145/
well yeah Rich wasn't a fighter he was a bodybuilder. what's your point?

 >>/143/
Just noticed what tabs he has open, kek

So basically I rotate my training roughly every three months to coordinate with the seasons. I'm focusing less on flexibility at this time of year and more on strength training. However I found myself lacking, where I'm exhausted from work (build stone walls) I was too tired to think of my exercises. I usually just think up stuff as I go from my years of experience but this year I decided to write an actual regimen to keep me focused. Took me a few days to make sure I covered all the majors I wanted but hopefully it should keep me on track. I'm not usually one to be highly regimented because I find it boring and enjoy getting creative with my training but it just wasn't working so fingers crossed this works out.

Also, not that I care but the main character of Strahip Troopers is black and emphasises lots of race mixing, something heinlein was a big fan of. Might not be to everyones tastes.

 >>/136/
I think I understand what you're talking about, but could you explain how you do that? Also if you wouldn't mind posting that routine you worked out, it would be nice.

My mistake on that one, I wanted to just get something new up on the board so I copy-pasted from the pastebin, I had to get rid of some autistic pickup artist tier videos too. I'll have to make a second sweep and clean it up again, perhaps you could make some more suggestions as well.

 >>/137/
Yo, sorry. I wrote out a massive reply but endchan must have ate it, I was pretty tired when I did it, may have been me.

My training mostly fits around being fighting fit. I stopped actually lifting weights years ago, haven't even looked at a bench since and don't have a bar. My rotation is high cardio/calisthenics with cutting in the summer, use of weights in autumn with weight increase as comfortable through to use of isomentric and slow isokinetics in the winter with weight increase and feeding to bulk. I find this generally fits well as I go out more in summer. Spring loses isometrics and I try to up reps.

As for my routine I would have to describe a lot but I can say, pistol squats, plyometric pressups and bent over row.

 >>/141/
All good, my friend. 

> My training mostly fits around being fighting fit. 

pretty based. what sort of weights do you use? just dumbbells at home?

By the way I appreciate you using this board. I know it's kind of awkward when there are like 2 or 3 people using a board, but I'm working on getting a decent group of positive minded people to come here.