#125 - ADHERENCE | VOLUME | FREQUENCY - SOLO PODCAST

ROAR Knowledge Podcast - Fearless Training

ADHERENCE EXPLAINED

Adherence is what will make or break your total periodisation (training schedule over the long term).

For example. What most coaches do not comprehend is the importance of lifestyle factors contributing to long-term success. If you take a single mum for example with multiple kids to look after, training 6 times p/week for 2 hours each session, just isn’t going to work because she cannot adhere to it and bets in it will fall apart fast. Which not only demoralises her but creates frustration in all aspects. However give her a regime that she can adhere ttosuch as; 3 x p/week for 1 hour each session and not only can she make it work, but looks forward to her training. She can make it happen long term along with achieving the results she desires. All the while still being a single mum, doing what she must until she can perhaps free up more time depending on her training goals and lifestyle arrangements. At the end of the day adherence represents what actually works best in real life, not on paper.

VOLUME, INTENSITY, FREQUENCY: THE BREAKDOWN

Familiarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be. Before we go any further we must understand what they actually mean so let's start right here:

VOLUME

Relates to the amount of total tonnage (weight) you are lifting per training week/block. Volume load can be calculated as; Load x Reps x Sets

INTENSITY

Refers to how hard or how much effort you are applying retrospective to your 1RM

FREQUENCY

Organises volume and intensity. How you spread your training stress across the training week/block to optimise its effectivenessFamiliarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be.

DEEP DIVE

Familiarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be. Before we go any further we must understand what they actually mean so lets start right here: Now there’s no surprise then that each of theses elements all have a direct relationship with each other, are all equally as important and affect one another respectively. There is much to be said on each of these topics however to keep things simple and concise let me give you the meat and potatoes of what you need to know.When it comes to volume do enough to progress, sometimes less is more 40-70 Reps per muscle group p/session. Make sure you can recover from each session and balance fatigue to ensure adherence continual progressions.In terms of intensity utilise percentages of your 1RM (1 rep max) to gage the load being lifted, don’t go training till failure on big compound movements as it will increase too much neurological stress too often, prevent skill acquisition and overall ability to progress. For Powerlifting athletes 2/3 of volume in 1-6RM ranges and for Physique athletes 2/3 of volume done in the 6-12RM rages.

And last but certainly not least frequency, the more often you practice something the better you become at it to a degree for example, a language. But training is a little more fatiguing than learning a language physiologically hence managing recovery is vital to avoid over reaching or as you may know it “over training”. Training every muscle group at least 2-3 times p/week will do the job. There goes your bro split.