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Programming

PRINCIPLES OF PROGRAMMING 3: APPROPRIATE REST AND RECOVERY

INTRODUCTION: RECOVER WHAT FROM WHAT In part three of our series examining the principles of programming we will be discussing appropriate rest and recovery. The principle of appropriate rest and recovery states that a stressor must be recovered from to the point of invoking an optimal amount of performance gain. This does not mean that …

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PRINCIPLES OF PROGRAMMING 2: OVERLOAD

INTRODUCTION: DEFINING OVERLOAD In part two of the series discussing the principles of programming, the principle of focus is overload. Overload will be defined as a stimulus of sufficient intensity, duration, and frequency as such that it forces an organism to adapt (Lorenz & Morrison, 2015). The stimulus must be within the adaptive threshold of the system …

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PRINCIPLES OF PROGRAMMING 1 : THE ART OF SPECIFICITY

INTRODUCTION: PROGRAMMING VS PERIODIZATION   Since this is the first article in an extensive series on the principles of programming it deserves an introduction to two important concepts: programming and periodization. Most weightlifters, powerlifters, and strength athletes tend to confuse programming with periodization. According to Bompa and Buzzichelli (2015) periodization is defined as the structuring …

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Seb Ostrowicz

How Long Should A Training Cycle Be? Beginner, Intermediate, & Advanced

The most annoying answer to a question is ‘that depends’. But to be honest it does depend. It depends on a few things. Not necessarily how much weight you lift, though that is a good indicator of your ability to improve, but more so it is to do with how quickly you are able to …

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