How to Strengthen and Gain Muscle with Progressive Overload?
The Professional Master’s Degree Strength Training for Sports Performance of TECH trains coaches to supply progressive overload guidance to individuals who want to increase muscular endurance and strength.
Progressive overload is a training method that consists of increasing the workload progressively over a period, it consists in subjecting the body to greater effort such as lifting heavier weights, performing more repetitions, or running long distances to achieve improvements in strength, muscle growth, and fitness, and to avoid plateauing. In this way, the Professional Master’s Degree Strength Training for Sports Performance provides coaches with the knowledge to design an exercise plan to continue progressing, to force the body to constantly adapt to new stimuli.
There are four principles of progressive overload, which consist of keeping good technique for each exercise, making changes one at a time, setting up a range of sets and repetitions, and recording progress, and here are the following recommendations for incorporating it:
- Increase weight or strength: The key factor is to increase stress on the muscles or body to continually improve strength and fitness, so increasing the weights in each workout, no matter how little, is a way to progressively overload the muscles.
- Adjust the series or repetitions: Another simple but successful method of increasing the workload is to adjust the sets and repetitions, for example, doing one more set or 4-5 more repetitions in the main exercises, even if it is not a meaningful change, it is highly effective.
- Reduce rest periods: Taking 10-15 seconds off a rest period may not seem like much, but when the muscle recovery time is reduced, it increases stress on the muscles.
- Periodization: It consists of performing a progressive cycle of exercises during a specific period, which allows changing the number of sets, repetitions, and loads according to the muscle group worked, which helps to reduce fatigue and avoid stagnation.
- Intensity: Increasing the intensity or even the duration of training by 10% or adding as little as five more minutes to a workout can make a significant difference.
The benefits of implementing this type of training consist of avoiding stagnation, increasing strength, increasing hypertrophy, and avoiding boredom. Also, is remarkably effective in keeping long-term, sustainable progress. Increasing the load and stress on the muscles and body progressively should be enough to achieve consistent results, it is also important to keep track of progress to improve strength, muscle mass, and overall fitness.
Professional Master’s Degree Strength Training for Sports Performance
During recent years strength training has gained great momentum in the scientific community, ranging from time-based individual sports performance to competitive team sports, across the full range of sporting disciplines. For that reason, TECH Technological University created this program with the aim of bringing content focused on how to use strength training to improve performance, from how it affects speed, endurance, competitive sports, acceleration, and change of direction.
This master’s degree was designed together with experts in the area who supplied their knowledge in the performance of strength in each person according to their body type, lifestyle, health conditions, and others. Also, the students will have access to practical content, discussion forums, theoretical lessons, and opportunity to learn in any device.
In this way, the contents treat in-depth in topics such as exercise physiology, physical activity, strength training to improve speed, strength training to enhance movement skills, assessing sports performance in strength training, complex dynamic systems paradigm, strength training in situational sports, prescription and programming of strength training, medium and long duration sports, theory of strength and basis for structured training, among others.
The Professional Master’s Degree Strength Training for Sports Performance of TECH is developed entirely online. During the 12 months of training, the student has access to the program’s contents at any time and from any device, allowing them to self-manage the study time with maximum flexibility and adapt to each student’s schedule.
It has its own learning method, ‘Re-Learning’, based on asynchrony and self-management. The contents are presented in an attractive and dynamic way in multimedia capsules that include audio, videos, images, diagrams, and conceptual maps to corroborate knowledge.
TECH Technological University
TECH Technological University, the world’s largest university, is also the official online university of the NBA (National Basketball Association) in Latin America. It belongs to the TECH educational group, a Spanish-owned multinational recognized by the Financial Times as one of the 200 fastest-growing companies in Europe. The company, founded and directed by Manuel Sánchez-Cascado de Fuentes, has also been considered the most highly valued Spanish technology company in the last 15 years.
Thanks to its fully digital learning system, it supplies training to students from anywhere in the world. An international trajectory has allowed it to become a benchmark in distance learning, with a catalogue of over 10,000 programs, over 100,000 new students each year, and 500,000 graduates from over 150 countries.
Specialized highly qualified postgraduate programs, they offer their students the best training programs at an international level, being leaders in employability with 99% of their students working in the first twelve months, according to data from the consulting firm KPMG.