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So after sharing the phases of adaption,brendurance and hypertrophy, we have reached our final stage in the trainingbrcycle: the power phase. This means increased weight and decreased rep counts, andbrthis is really where all the work to this point comes together. If we have donebreverything correctly in our training, it's time to start moving the weight now.brThis can be a slippery slope because stepping the weight up increases risk inbrall the movements. That's why the preparation is so important. If you jump inbrtoo fast and try to do too much weight too soon, chances are that there will bebrcompensatory pattern develop and increased risk of injury. When we speak ofbrcompensation, it is something that the body is a master of doing. A greatbrexample of what it can do is a car that is out of alignment.
The car will still drive but most likely willbrnot drive straight, and the wear on the tires, ball joints, idler arms and otherbrcomponents will not be even. So if we apply this to an exercise that is donebrwith weight it can create imbalance in the muscular development and jointbrmovement, which like the car, creates an uneven wear pattern on the body orbrstructure.
In the last few months, I have shared thebrjourney of two Carroll athletes, Logan Davis and Paxton Garman. These twobrathletes have been with Impact for nearly the same amount of time and havebrvarying levels of improvement. Swimming tends to be a little more timebrrestrictive so Logan has only visited us once a week since the start of thebrschool year, whereas Paxton has attended a solid two sessions per week from the beginning. When we look at theirbrnumbers, we can see that we get more results with more activity. While Loganbrhas made solid gains, his increase of 100 percent on his deadlift from 65 poundsbrto 135 pounds with a muscle gain of eight pounds is less than Paxton, who wasbrable to make the jump from 65 pounds and increase to 165 pounds on hisbrdeadlift. The main reason for the two being different in both strength and weightbrgain is that Logan has to spend more time in the water which burning calories andbronly attended half as many training sessions as Paxton.
In closing out this series on the trainingbrcycle, it is important to remember the steps involved. We give our bodies timebrto adapt to the exercise, then build endurance so we can increasebrcontrol/stability in our movements. After that, we get to challenge and buildbrour strength and finally get to work on our power. It is very important to takebrall the steps so we prevent the chance of injury. If you would like more information on how to address yourbrfitness challenge or any question about fitness, please contact ImpactPerformance & Fitness.
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