3 Basic Rules of Good Training
1. Your body will adapt to gradual and progressive loads
Any new stimulus or activity should be introduced at a level well within the athlete’s current ability. Increase intensity and volume of training loads slowly and intelligently. Athletes are not machines. Each adapts at their own rate. Nothing is wrong with an athlete if they don’t adapt as fast as the coach expects. Most likely the coach’s expectation is wrong. Be patient. Allow your body to adapt gradually to the stresses of training.
2. Your body does not just adapt — it over compensates
Our bodies overcompensate to regular training stimulus in an effort to handle even heavier loads, just in case. We’re hard wired to survive. This is why steady training at slightly slower speeds and distances yields adequate ability at the desired level. This is what Bowerman understood with his maxim “train, don’t strain.”
3. Your body needs time to adapt and recuperate
To train your hardest day after day may sound dedicated but it doesn’t make good sense. There are times when a day off may do you more good than another hard training session. Remember, Stress + Rest = Growth.