Why MONITOR Internal load During Training? Answered!

Overload occurs when the balance between external load and internal load is altered so that the body's adaptive capacity is inadequate, resulting in manifestations of altered performance and injury and/or illness.

Exercise & Fitness

An understanding of the Overload Principle forms the foundation of how we calculate the weight loads, sets, and reps used to get the desired results we seek in each program.

Increases in weight loads from one step to another must be performed carefully, and gradually. This pattern of increasing weight loads is called the Step-Load Pattern.

Once the progression blocks and step-loading pattern have been set for the month's training, these patterns can be linked together. It is recommended that all individuals find 1 RM per exercise. The Repetition Maximum lifting 100% of as much weight as possible for the given exercise.

External vs. Internal Load & Recovery

Athletes respond individually to internal and external load; the result of which determines the magnitude of the loading stimulus experienced.

External load is the work completed by the athlete during training and competition. External loads create physical, physiological, and psychosocial demands, which are affected by frequency, intensity, and duration of the activity, among other factors. Demands may be sport-specific.

Internal loads are individual physical, physiological, and psychosocial characteristics that respond to an external load. Identical external loads may elicit considerably different internal loads in two athletes with different internal characteristics (e.g., age, sex, body composition, fitness, range of motion (ROM), history of a prior injury, psychosocial health). Internal loads vary over time, requiring ongoing monitoring.