ADAPTATIONS & TRANSLATIONS OF EXERCISE

The ‘Comfort Zone’ is a killer of success in fitness and in life!

When you stick to the same routine, not necessarily individual exercises, but routine, you can become stagnant. However, like a lot of things there are nuances.

In fitness, your body needs to perform the same exercises to adapt - the general rule of thumb here is 6 weeks minimum, for your muscles to adapt to a new exercise, and only after that time will you start to see results.

However, in terms of your routine, and sequence in which the exercises are performed, this can change. For example, you might start off, during the first 6-8 weeks, performing the following sequence:

3×10 barbell squats @40kg

2×10/side overhead dumbbell lunges @6kg

3×15 hip abductor machine @25kg

After those first 6-8 weeks you may switch up the sequence and move the order in which things are done:

2×10/side overhead dumbbell lunges @6kg

3×10 barbell squats @40kg

3×15 hip abductor machine @25kg

Performing this way gives you a slight adaptability, and gives you a bit more of a rest, because you’ve performed the heavier lifts to a later time.

The adaptations that you can use using the template above can be translated like this:

4×5 jump squats

3×20 lunge walks

3×10/side lateral lunges

See the sequence and the relation? You can do this with ANY EXERCISE. You can translate this further into some sports like athletics:

2×10 broad jump

4×100m sprints

These exercises are so fundamental for all adaptations, and you can use this concept to translate these exercises into any sporting competition, PB, or adventure you desire.

Thanks for reading!

Brad

Tel: 07376 941640

Email: [email protected] 

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