![]() ![]() Many athletes fear progression because they believe it means going back to zero and starting over again. Progression is important because it allows athletes to stay on top of their games and avoid getting beat out by players who are making progress faster than them. Without progression, any player will eventually reach their maximum potential and be forced into an early retirement because they are no longer improving their skills. This development may come from many different sources: reading about new techniques or strategies, watching videos of athletes who have been successful, talking with coaches or teammates who know more about the game than you do, etc. ![]() In sports, progression means continuing to develop your skills or physical strength so that you can continue to play at a high level. Progression: The continued improvement of something or someone also: a course of events leading to an advance or success. The goal is to create greater stress on the body with each repetition. Once the body has acclimated, the performer should put further strain on the systems. Training should grow more tough as it progresses. Overload: Because training requires the body to work harder than usual, there is some tension and pain. What is progression and overload in sport? There are many ways you can vary your overload routines including: adding or removing exercises, changing their level of difficulty, using different weight classes for resistance, and switching between aerobic and anaerobic activities within a given session. Variation is essential in order to keep your workouts interesting and not become bored with them. This helps prevent muscle tension and injury which can occur when doing single movements for prolonged periods of time. Reversibility means that once you've completed a set of exercises, you should always try and reverse as many of the movement as possible. You need to focus only on running-specific exercises to achieve your goal. If you want to improve your running time, for example, you won't be effective if you also work to strengthen your muscles and increase your heart rate during your exercise sessions. Specificity refers to the need to focus our efforts on one particular aspect of fitness. For example, if you normally walk three miles every day but add another mile to your hike this week, you're applying an extra load of stress on your body in order to benefit from it. Overload implies that we must subject our bodies to greater stress than usual in order for adaptive changes to occur. To get the most out of your training, you must adhere to several basic training concepts such as overload, specificity, reversibility, and variation.
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