MASTER CLASS

In the fitness world, 'overload' isn't a bad thing

A decline bench would work better, but one wasn’t available when Ashley Bermingham agreed to model the Incline Walking Plank. She uses an incline bench, starting by resting her hands on the pad before inching them upward. Out of sight, a friend stops the bench from rolling. Step 1.
A decline bench would work better, but one wasn’t available when Ashley Bermingham agreed to model the Incline Walking Plank. She uses an incline bench, starting by resting her hands on the pad before inching them upward. Out of sight, a friend stops the bench from rolling. Step 1.

Progressive overload is one of the fundamental tenets of exercise physiology.

Basically, this fitness jargon refers to increasing exercise workload as fitness improvements occur.

It's a principle that is usually applied to exercise programming, as exercisers plan their future workouts to accommodate what they have already achieved.

For this week's exercise, I'll apply progressive overload in a more acute sense -- within one set of repetitions.

But first, how is overload achieved? Most strength trainers simply select a resistance level (aka a weight), take their position and do a set of 8 to 12 repetitions. As they reach repetitions 8 to 12, their muscles should begin to fatigue until they are barely able to perform the last rep.

Acute progressive overload is different from traditional resistance training. This technique involves increasing the intensity (in this example, the resistance) while the repetition, or set is underway.

Using the above example, we could add weight plates to each side of the bar after the third rep. We could add more plates after the sixth rep, and so on. At the end of the set, the exerciser might be lifting 30 percent to 40 percent more than when the set started.

This method is popular with collegiate and professional strength coaches, but it can also be applied to the everyday exercise routine. The key is to understand where and how to do it to elicit your desired results.

In many cases, using progressive overload like this requires a workout partner. Someone needs to increase the resistance as the exerciser continues performing the repetitions.

But there are also examples where the exerciser can self-administer more intensity. Adjusting hand position, foot position or using stretch bands can result in a higher intensity level during a set -- without requiring the assistance of a partner.

This week's exercise uses a decline bench and manipulates hand position to achieve such a "self-administered progressive overload." The Incline Walking Plank will challenge the core muscles with increasing intensity toward the middle of the set while decreasing it toward the end.

1. Find a decline bench with the low end facing you. Position yourself in the "up" phase of a pushup with your hands on the floor right in front of the decline bench pad.

(If your decline bench doesn't touch or rest near the floor, begin by setting yourself into a plank position with your hands on the lowest part of the pad.)

2. Place both hands on the bench pad at the lowest part.

3. Slowly inch upward with one hand at a time while maintaining your foot position and contracting your abdominals.

4. As you move your hands farther up and away from your shoulders, the plank will be more difficult. Go as far as you can comfortably go, then inch back down the pad until you're in the more normal plank position.

5. Repeat for 10 repetitions.

The Incline Walking Plank is a fun challenge that requires only a decline bench (or another slope) to execute correctly. I think this particular movement is perfect for the application of progressive overload, simply because the changes in resistance can be easily manipulated with simple adjustments to hand position along the bench. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

photo

A decline bench would work better, but one wasn’t available when Ashley Bermingham agreed to model the Incline Walking Plank. She uses an incline bench, starting by resting her hands on the pad before inching them upward. Out of sight, a friend stops the bench from rolling. Step 2.

photo

A decline bench would work better, but one wasn’t available when Ashley Bermingham agreed to model the Incline Walking Plank. She uses an incline bench, starting by resting her hands on the pad before inching them upward. Out of sight, a friend stops the bench from rolling. Step 3.

ActiveStyle on 08/13/2018

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