A Recipe

A good program is both interesting and progressive.

Having both these elements speaks to an athletes’ adherence over an extended period of time; perhaps the most important variable in any physical practice – consistency.

On the one hand, a program must be interesting. An interesting program keeps the athlete excited and inspired to train, especially given that most of training is doing uncomfortable and sometimes monotonous things. An interesting program keeps the athlete bought into the process, particularly on the days he/she least wants to show up. An interested mind is an open mind and therefore the likelihood of learning or having new experiences is enhanced. Enjoyment is a by-product of this process. However, if a training program is biased in this direction, measurable improvement becomes randomised; what is interesting is not always what promotes adaptation.

Progress, on the other hand, is paramount in a training program’s adherence. Ultimately one trains to progress; to get results; to meet a goal, and objective data is a way to assess a program’s effectiveness. If a training program isn’t providing positive adaptation, then showing up to “work” starts to feel a little like Groundhog Day: the same weights on the bar, the same amount of reps; day in, day out… Because of this, the program should adhere to sound strength and conditioning principles – progressive overload, specificity, variety etc. A program purely oriented towards progress can become mundane and boring; after all, repetition is necessary to adapt.

As an athlete, you may not be writing your own program. But you do have the power to influence and adjust your own training practice within the structures of one. Create space in a program – be it your own or someone elses – for it to be both interesting and progressive. Some days, train with the intent to have fun, to learn, and to be intrigued, and on others, to continue moving the needle forward. Doing so consistently is a recipe for sustainable adaptation.