Hypertrophy, historically had a belief that fairly specific demands needed to be met in order to make muscle actually grow. This means you actually have to run in order to get very efficient at running…I know, nothing perplexing here!Īnother example is strength training for the purpose of muscle hypertrophy (an increase in the size and cross sectional area of a muscle). There is also a need to specifically build work capacity, tendon integrity, muscular strength and movement efficiency in the specific musculature and systems to be used in running. On one hand, yes, the cycling and swimming will improve your aerobic capacity by increasing mitochondrial and capillary density and improving energy metabolism specific to long duration exercise, but that is not the whole story. ![]() We know the mileage must be overloading enough to drive adaptation, that we need to vary the stimulus (intervals, hills, long runs, tempo runs, etc…) in order to avoid accommodation and stagnation, and it is probably a good idea to not swim and bike as your only forms of aerobic training. Ideally, you will be on a structured running program, that satisfies the first 2 principles we discussed in part 1 and 2 of this series. Let’s say you are training for your first marathon. Physical culture can come in many forms, such as yoga, general resistance training, competitive bodybuilding, cycling or Olympic lifting. With this wide variety in goals and adaptive outcomes, we get to see why the S.A.I.D principle is important in the decision making process of our program design. Now, this may seem obvious, but let’s look a little closer at a few examples that will really allow us to understand why this principle, at times can become INCREDIBLY important. This provides an easy to understand concept that when we impose a given demand on our body, there will be a certain degree of specific adaptation to the systems being stressed by the demand. In part 3, we will discuss the Principle of Specificity, which for simplicity sakes can be understood using the acronym S.A.I.D (specific adaptation to imposed demands). ![]() In part 2 of our scientific principles of program design, we focused on the need for variability in order to avoid accommodation to training stress- in turn leading to stagnation and stalling of progress.
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