As we delve into program development and design, it becomes evident that a carefully structured training program aims to control and manage the overload component to prevent a “spill-over” effect (symptoms of overtraining).
There are four primary factors we manipulate:
F – Frequency
This refers to how often an individual performs a specific exercise or workout routine, typically measured weekly (e.g., 3 or 5 times per week). Balancing training session frequency is crucial to ensure adequate recovery and prevent overtraining.
I – Intensity
Intensity relates to the effort exerted during a specific exercise or workout. It can be measured in various ways, such as the percentage of one-repetition maximum (1RM) in weightlifting or the rate of perceived exertion (RPE) in cardiovascular activities. Indeed there are more ways to measure intensity. Adjusting intensity is crucial for progression and achieving desired goals.
T – Time
Time refers to the duration of an exercise or workout session, ranging from short, high-intensity sessions to longer, lower-intensity sessions. Also, the Time factor refers to rest periods between working sets and tempo for exercise execution, time under load, or time under tension when we consider the mechanical tension of a muscle. Time is critical when designing a training program, as it directly impacts the total workload, intensity, and recovery requirements.
T – Type of Exercise
This factor encompasses the specific exercises or activities performed during a workout, training methods, training overload manipulation methods, and training systems used in a program. The exercise or training method type should be selected based on individual goals, preferences, needs (needs analysis), and physical abilities. Incorporating various exercises can help improve overall fitness, prevent boredom, and reduce the risk of overuse and injuries.
Over the past two decades, numerous studies have provided insights into these four influential factors. Dr. Brad Schoenfeld, a leading scientist in the field of hypertrophy, and his colleagues have contributed valuable knowledge regarding the adaptations we can expect from various training principles and methods (Schoenfeld, 2010).
SAID = the body adapts to the specific type of stress and training we impose on it
As the acronym SAID – Specific Adaptation to Imposed Demands implies, the body adapts to the specific type of stress and training we impose on it. For instance, if your client’s primary objective is to develop strength, it is essential to incorporate higher loads in their training program to encourage this type of adaptation.
Conversely, suppose your client’s goal is to run a marathon. In that case, focusing on improving cardiovascular endurance through aerobic training is the most effective approach.
Understanding the distinction between the adaptations resulting from strength training and energy system work is important. Strength training primarily leads to structural changes within the body, such as muscular hypertrophy and increased bone density. In contrast, energy system-dependent training enhances the body’s efficiency in utilizing the existing substrates within our system.
By understanding and applying the SAID principle, trainers can design programs tailored to their client’s specific goals and needs, ensuring that the appropriate adaptations occur to facilitate progress and success in their chosen objectives.