Strength Training Principles, Concepts and Styles


A range from formal training principles, to popular concepts and approaches.  Click headings for more info 


The Body's Specific Adaptation To Imposed Demand - The SAID Principle. You get what you train for.

Compound Exercises - The All-Important Movements For Safe And Effective Training   Everything else is secondary.

The Principle Of Progressive Overload. Muscles need continual stress to grow stronger.

Don't Take Your Exercise To The Point Of Failure. You risk injury, pain and wasted training time.

Training and the Central Nervous System. Encourage the brain-muscle connection to charge your performance

Functional Fitness and Functional Training. Train in a way that's consistent with your everyday needs

Individualisation - same as above, but relates to the needs of a particular activity or sport

Adaptation - the same as Progressive Overload

Reversibility -a trainer or sportsperson or athlete can lose the effects of training when they stop, and can gain them when they begin again. Not much to it!

Integration - a term used for mixing types of activity, such as rehab, balance, agility, yoga, pilates, strength-training and anything else into a program of particular needs for an individual.

Super Sets - when you perform one exercise immediately after another without rest, for instance chest and arms in a pushing exercise, then arms and back in a pulling exercise, resting some muscles while working others, for efficiency.  But there are many variations.

The Metabolic Training Concept - Metabolic training generally describes a workout where a trainer performs compound strength exercises with short rests, building strength, while creating a calorie-burn which lasts after the workout. Definitions aren't always clear, but High Intensity Training is often similarly described.  And this is a popular design for circuits.

Counting Down Reps - and the Time Under Tension principle. Counting down reps means having successively reduced sets of reps - say, four sets each going ten, eight, six and four reps each - can bring extra variety. 

Training For Strength Versus Size. Do you want to get stronger or bigger?



There are lots of shapes and styles of workouts…weight lifting, powerlifting, bodybuilding, Olympic lifting, power training, and Cross-fit; just a few.The circuit idea has much in common with Interval Training which has been around a long time and is the basis of much athletic training. Its key principle is to vary a workout or training session between periods of intense effort and rest periods – either passive (pure) rests, or active rests, where the trainer proceeds at a much lower pace.  The result is you get more intense training done in a given period, and more done overall towards ..
Aerobic means "with oxygen," meaning oxygen - carried by your cardiovascular system to your muscles, as the fuel; anaerobic means "without oxygen." With training, aerobic fitness lets you swim or run or cycle for long periods. Anaerobic exercise is the type where you get out of breath in just a few moments, such as when lifting heavy weights to improve strength, when you sprint, or when you climb a long, steep flight of stairs. It’s something that’s used in bursts of intensity and depletes rapidly.Anaerobic exercise uses glycogen, which is largely stored in muscle or the liver. Glycogen, (a g..
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