Loading

Improvements in any sporting activity or variable in the gym are the result of incremental increases in the quality of work (loading) with sufficient and effective recovery. Any large development in training is the by-product of a long term training program – while there are some circumstances where rapid enhancement occurs, it is often only observed in specific populations under specific conditioning. For example, a genetically gifted individual who has never resistance trained will likely improve strength levels quickly, at least during the early phases of training. But for the most part, and certainly once the individual has trained for a substantial period, long term planning is paramount and a key part of someone’s success in achieving their goals is based on the different loading strategies employed.

Although this topic heavily applies to resistance training, the principals stand true for developing movement competency, speed, neuromuscular coordination and the individual’s physiological capacity, be it anaerobic, or aerobic based. There are four main categories of loading strategies that can be employed to meet the loading requirements of the individual to maximise performance long term.

Constant Loading: In several activities/ populations the individual maintains the same load throughout a long period of time. For example, consider a individual that plays football, training remains constant at 6 to 12 per week, or consider an individual that has a substantial period of time where training is limited, for example a sport requiring high levels of power over a long competition period. Once we enter the competitive period, training volume is reduced to meet the demands of increased competition, training volume will not allow for significant enhancement of performance and therefore the load remains constant in an effort to maintain power levels.

Over- Loading: Probably the most common concept in the fitness industry. According to this method, performance will increase only when a stimulus that exceeds the previous stimulus is employed. This method is extremely taxing and will ultimately end in fatiguing an individual. Short term the overloading principal is excellent, however long term it should be avoided.

Step Loading: It is well established now that step loading is more favourable than linear loading programs. Step loading involves a period of time of linear loading, followed by a period of de-loading or rest in which the individual adapts to the loading previously and regenerates. There appears to be a direct correlation between length of time spent loading and length of time required during the de-load. As a rule, the more complex and difficult the training the lower the increase in training load. For example, learning a new movement in gymnastics would have very small progressions session by session where as flexibility could be increased much more aggressively session by session. The step loading model can be applied successfully to most clients, individuals and athletes you’re likely to encounter.

Flat Loading: Is a more advanced form of loading utilised when further progressions from training are hard to achieve. It is further advised that this form of loading should occur during prepatory phases of training. This form of training involves working at a constant load for a number of cycles (usually 3) followed by a reduction in load. It is a very demanding form of training and is used to stimulate performance enhancement when small improvements are only possible.

In summary, there are many ways to load long term, whether the goal is flexibility, strength or neuromuscular, however choosing the best method to meet the specific demands can have a substantial effect on long term progression.