We are very familiar with and used to following training programs that were created by coaches and personal trainers. If elite athletes promote and follow a specific training program, recreational athletes tend to use a similar program for their own training. After all, we are inspired by competitive athletes’ performances. But do those programs really work for you?
We hear a lot about training hard to get stronger. However, some research have a different approach and observations. Training based on how your body feels after an exercise or training is considered a significant indicator of whether you should perform a.) high volume, low intensity training (HVLIT), b.) low volume, high intensity training (LVHIT) c.) take a rest day, than ticking off a task from your training program.
What kind of training program is most effective for your performance and adaptation? For competitive athletes, (on or off) season may dictate what TID would work best. For well-trained, recreational athletes, a more dynamic TID that responds to the needs of the body may better dictate what TID would work best.
The research and article linked in this post talks about pyramidal and polarized training having a better or more effect on adaptation and improved performance. Polarized training is defined as “consists of significant proportions of both high-and low-intensity training and only a small proportion of threshold training. The distribution between low and high intensity training is often quantified as 80:20%, or 75–80% with low intensity, 5% threshold intensity, and 15–20% as high intensity training”. Pyramidal training, on the other hand, is when “most training is at low intensity, with decreasing proportions of threshold and high-intensity training”.
As someone who enjoys multiple sports and tries to incorporate them into my daily and weekly routines, the question to ponder on for individuals like me and for recreational athletes alike is—are you willing to change your current training program to a training program that falls more under polarized and/or pyramidal training?
Personally, I have changed my training plan several times and adjust it based on my personal and work schedule; it’s not very easy. I have days when I follow my training plan to a T. There are days when I miss a few days of training. There are weeks when my entire routine has been entirely changed or put aside. I have days when my body is really speaking to me, telling me that I need a rest day or two.
I am constantly searching for better and adaptable training plans. Incorporating an adaptable exercise routine would not only help me maintain good health and better physical fitness, it would also allow me improve my performance.
I would love to hear your thoughts.
Sources:
We hear a lot about training hard to get stronger. However, some research have a different approach and observations. Training based on how your body feels after an exercise or training is considered a significant indicator of whether you should perform a.) high volume, low intensity training (HVLIT), b.) low volume, high intensity training (LVHIT) c.) take a rest day, than ticking off a task from your training program.
What kind of training program is most effective for your performance and adaptation? For competitive athletes, (on or off) season may dictate what TID would work best. For well-trained, recreational athletes, a more dynamic TID that responds to the needs of the body may better dictate what TID would work best.
The research and article linked in this post talks about pyramidal and polarized training having a better or more effect on adaptation and improved performance. Polarized training is defined as “consists of significant proportions of both high-and low-intensity training and only a small proportion of threshold training. The distribution between low and high intensity training is often quantified as 80:20%, or 75–80% with low intensity, 5% threshold intensity, and 15–20% as high intensity training”. Pyramidal training, on the other hand, is when “most training is at low intensity, with decreasing proportions of threshold and high-intensity training”.
As someone who enjoys multiple sports and tries to incorporate them into my daily and weekly routines, the question to ponder on for individuals like me and for recreational athletes alike is—are you willing to change your current training program to a training program that falls more under polarized and/or pyramidal training?
Personally, I have changed my training plan several times and adjust it based on my personal and work schedule; it’s not very easy. I have days when I follow my training plan to a T. There are days when I miss a few days of training. There are weeks when my entire routine has been entirely changed or put aside. I have days when my body is really speaking to me, telling me that I need a rest day or two.
I am constantly searching for better and adaptable training plans. Incorporating an adaptable exercise routine would not only help me maintain good health and better physical fitness, it would also allow me improve my performance.
I would love to hear your thoughts.
Sources:
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