Creating a Variety Based Model of Training

It has been said variety is the spice of life and in the fitness center the adage is definitely appropriate. Although most people fail at attaining their fitness goals and aspirations because they do not adequately utilize progressive overload effectively, others fail due to redundancy. Following the same workout routine over and over again utilizing the same rep ranges and resistance qualifies as nothing more than a maintenance program once the body adapts to the perception of stress. For new adaptations to occur the body must be challenged in a way that is perceived as new.

Many exercisers believe resistance is the only way to improve results from an exercise but this is not true at all. In fact, the modern theory of periodization, the systematic application of varied and progressive stress, suggests numerous physiological factors can be manipulated to attain a better outcome. For instance adding more resistance to a seated military press with not challenge the body in the same way as doing the same resistance in a standing position or in the same way squatting 250 lbs will not have the same effect as performing squat jumps with a sand bag (10% bodyweight load).

The body’s ability to function is based more on system interaction than system domination. Therefore adjusting the stress to challenge different parts of the system allows for an improvement in the interplay of those systems, whereas isolating a stress and emphasizing a linear, system specific workout creates preferential adaptation. Since the cardiopulmonary system works with the neuromuscular system to support human performance, positive adjustments to any of these systems will lead to some level of improvement. When all the systems improve, so do the outcomes at all levels.

Identifying the way to stress the systems’ tissues is the first step in creating a variety based model of training. Each contributing factor to physiological stress management should be pushed to create satisfactory levels of overload and in a progressive manner that makes sense from a learning perspective. For instance, in school, foundational math and English are learned to support science and literature classes taken later in the curriculum. Similarly, foundation metabolic and neural efficiency must be attained to support harder, faster, and more dynamic movements later in the training program cycle. Since the biomechanics of the body remain the same regardless of the type of stress, the joint actions can be manipulated by numerous variables to reflect the desired outcome. Generally speaking adequate dosages of the initial stress must be applied and adapted to before sequencing further into more challenging stress. Consider the following model:

Level I
Stationary lunge
Master the movement: Emphasis neural rehearsal
Stationary lunge with dumbbells
Load the movement: Emphasis muscle tension
Stationary overhead lunge
Challenge the movement: Emphasis trunk stabilization
Stationary axial loaded lunge
Load the challenge: Emphasis muscle tension w/stabilization
Stationary front loaded lunge
Change the center of mass: Emphasis muscle interactivity
Stationary lunge with rotation
Make it dynamic: Emphasis coordinated stability

Level II
Walking lungeWalking dumbbell lungeWalking overhead lungeWalking axial loaded lungeWalking lunge with alternate press

Level III
Lunge to forward MB passLunge to MB overhead bounce passLunge to MB side passJump lungesJump lunges with MB rotation

Based on this model the exercise remains the lunge but the stress surrounding the biomechanical movement shifts to create overload using different systems. Loading the movement challenges the muscles’ force capabilities, raising the center of gravity challenges the stabilizers, moving the resistance to the front or side challenges both. Likewise, repetitions, movement rate, and rest intervals can be manipulated to further challenge the cardiopulmonary and metabolic systems. The idea is to constantly create an environment that is in some way perceived as new. This should be balanced to optimize recovery and progress the human capabilities further. For instance, dynamic stability training enhances strength during dynamic movements. So it makes sense to perform overhead lifts with less resistance before axial loaded lifts of heavy resistance. Next, if someone is loading the muscles for a three week cycle using heavy weight aimed at strength it would make sense to move the next segment into power so that the efficiency of the fast twitch fibers for force production can be turned into applicable velocity based movements. If the loading phase is dramatic enough to require a bout of recovery the movement can be switched to a stability-based exercise to allow the trunk and related stabilizers to be challenged while the muscle cells in the legs recover.

Programming with a purpose is the key to successful goal attainment. To do this first requires an understanding of what stress creates the desired outcome and then appropriately applying the stress over a period of time using proper progressive overload. Accelerating the stress too quickly is often evident by sloppy movement techniques. All movements should be biomechanically sound and look very crisp. If the movement is not performed in a desirable manner one of two things happened: 1) progress was over accelerated – meaning inadequate motor rehearsal time; or 2) too much overload was applied. When this occurs simply remove some level of stress and continue forward.