Hail to the Dinosaurs!
I saw an interesting article the other day
reporting on several recent research studies
that looked at the effect of different factors
on injuries suffered by (1) runners and (2)
rugby players.
Now, I know that running and rugby are
different than strength training, but bear
with me. There was some good information
for us.
In both studies, the researchers found that
the greatest risk of injury occurred when
there was a sudden increase in the amount
or intensity of one's training.
An increase of just 20 percent was enough
to put an athlete into the danger zone -- and
an increase of 60 percent or more would
increase the risk of injury by about three
to four times.
Now, you may think, "That's fine -- but who
would ever increase their training volume or
intensity by 20 to 60 percent?"
That's a fair question.
Here's the answer.
We've all done it.
Beginners do it all the time. They go from no
training to "lots of training" (usually far too
much). That's why beginners need to start
light and easy and train progressively, with
slow and steady increases in both volume
and intensity.
Other trainees do it when they come back from
a lay-off. Once again, they go from zero training
to "lots" of training, and usually do it without
any kind of break-in period or any sort of
systematic progression.
Many trainees do it when they go on specialization
programs. You see it happen all the time.
Trainees do it when they go on crash weight loss
programs and start doing high volume workouts
to "burn off the flab".
Trainees do it when they add cardio to their
strength training programs. They go from three
training days a week to six (three days of
strength training and three days of cardio).
I could go on with many more examples, but
you get the point.
So how do you stay out of the danger zone?
It's simple.
You follow old-school, "slow cooking" progression
methods. You increase your volume and your
intensity at a pace your body can handle. You
give your body time to adapt to any increases
in volume or intensity.
In other words, you follow the slow and steady
approach. Not the crash and burn approach.
It sounds simple. But it works. And it's one of
the secrets of lifelong strength and health.
As always, thanks for reading and have a
great day. If you train today, make it a good
one -- and stay in the gaining zone, not the
danger zone!
Yours in strength,
Brooks Kubik
P.S. The progression systems in Dinosaur
Training Secrets, Vol. 3, will keep you on
the right track -- and keep you out of the
danger zone!
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
PDF with electronic delivery
http://www.brookskubik.com/dinosaursecrets_vol3_digital.html
P.S. 2. My other books and courses are
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Do it one rep at
a time and one pound at a time." -- Brooks Kubik
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