If they’re coming two days a week, see if they can squeeze in a third. This is the lowest hanging fruit that people can attack first. Here are a few easy ways the everyday Gen Pop can apply Overload and carry them closer to whatever their goal may be: More Time at the Bar
But, it’s important that we as coaches understand this why, if we hope to have any success in applying this principle to help unlock their potential. There’s no wrong answer to why they joined. Maybe they want look better naked (probably why most of them joined), or to try something new they haven’t done, or just move the needle on their health a bit in the right direction. For those working in gyms that serve the Gen Pop, I would almost guarantee you can think some folks who really couldn’t care less about performance, at least in the sense that we do. Sometimes though, performance isn’t the Kobe Tomahawk on someone’s plate. As a coach, your best option is to offer some thoughtful feedback (ex “That weight moved pretty quick, why not toss on a few more plates”), tighten up their movement, and let them keep on keepin on. They’re the ones who will meticulously track their progress, knowing exactly what numbers they hit on their last lift, how fast they sprinted, or how long a particular condardio piece took them to complete. Bottom line, if performance the driving factor for training, most clients coming to the gym will understand the importance of Overload. Jacked Street does it by playing with volume and intensity to put on slabs of muscle, and Field Strong relies on it to enhance movement coordination, making you an unstoppable force on the field. Our Bedrock program bakes in Overload via a linear progression, driving inter and intramuscular coordination, hypertrophy, and strength for the Novice athlete. The key here is we are progressively moving forward, gradually adding a little more each time this is termed “progressive overload”.
So, the athlete in the previous example would squat 100 pounds in session one, and then 105 pounds in session two, 110 in session 3, etc. Increasing intensity is increasing the weight an athlete uses, for the same number of repetitions. Increasing volume means increasing the number of repetitions the athlete does if they squat 100 pounds for 5 reps in session one, then they’ll squat it for 6 reps in session two, and so on. There are two ways you can increase the stress on an athlete, to keep them moving forward: increase intensity, or increase volume. Doing a little more each time ensures you keep this process going. Training stimulates a stress response in the body, and the body reacts by building itself up to handle this stress if and when it shows up again. Simply put, it’s the idea of doing a little more than you did before, in order to keep driving adaptation. The principle of Overload is fundamental to all serious strength and conditioning programs. In this short series, we’re going to explore some of the principles we here at Power Athlete hang our hat on, and how you can apply them to the Gen Pop, regardless of what brought them through your doors. But that doesn’t mean you can’t still apply them to individuals who might just want to lift some weights and drop a pant size. We use the nine principles outlined in the Power Athlete Methodology to bring you programs, training, and knowledge designed to build you and your clients up to be the biggest, baddest guys and gals on the block. But what happens if performance isn’t the main focus of some of your clientele? What if they just want to look better naked and feel healthier?
It’s no secret that we here are performance whores what matters to us is how you play on Game Day. Philosophies require you to think a certain way, while principles allow you to sift and wade through the bullshit, finding the truly useful and enhancing your game. At Power Athlete there are a few things we are openly passionate about: the Fast and Furious documentaries, Flat Earth, and the idea of being wedded to principles, not philosophies.
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