Systematic variation is a basic principle of training. The key word here is systematic. The variation must be planned and serve a specific purpose in the context of the whole training program. Just throwing a bunch of random different” stuff” into a program is not variation with a purpose. That is confusion and despite what some of the commercial “fitness ‘ programs advertise that is not training, that is entertainment. Variation is programmed as part of an overall plan to allow for continual adaptation. Some relatively simple means of incorporating variation that can have complex implications are:
Hard/Easy – A hard workout followed by an easy workout.
Simple/Complex – A very simple training session followed by a complex training session
Heavy/Light – A heavy day followed by a light day.
Work/Rest – Simply vary work to rest ratios on the some work regimen will stimulate adpatation.
The key is that all these are done with a purpose in pursuit of specific training objectives.
Robert Troch
Thanks for the reminder about this Vern. I have also found for me personally that variation of hard/medium/easy really hasn’t even changed ALL that much for me now (at age 51), than it was when I was 30…… but it is still critical to making gains. However I think age has blessed me with more common sense so I pay more attention that ever to these variables today. Also more patience and understanding about working again and again on basics that “put money in the bank.”
My schedule is usually something like Hard day/easy day/medium day/ and either another medium day (if needed)or a hard day.
What HAS changed though is I always keep the workouts around 40-45 minutes on hard days. Pretty much non stop work though! More complex stuff is threaded throughout the year, but I still try and keep it fairly basic even with what I call “more complex” stuff.
Another “variation” that I now always thread throughout is mobility. My medium days are even mostly devoted to it and it has paid big dividends. Wish I had dome more of it when I was younger!
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