Optimize your training
Date: 12/04/2021

Optimize your training with these principles

Optimize your return on your training efforts by following these principles:

1) The principle of progression and intensity. If you want to get stronger, you have to give your body enough stimuli. You’re not going to get stronger if you lift the same thing every training session. Training with progression is important for developing muscle strength. Most likely, development stagnates and many lose motivation when there is no progression in training. Optimize your training through progression, which can be achieved through adding more repetitions, heavier external load and more sets.

2) The principle of continuity and reversibility. It is important to use your muscles, train continuously and avoid long interruptions in training. If you stop training, you risk losing the strength you have built up. Optimize your training on the same muscle group two to three times a week to develop strength.

3) The principle of specificity. Practice what you want to be good at. You can divide a movement into several different parts and practice specific parts of the movement. There are many factors that help determine the transfer value of the training effect you achieve in the strength room, to your sporting performance or optimize your training simply for performance in more everyday tasks.

4) The principle of variation and periodization. It is necessary to vary the training to continue development. We can vary between exercise selection, number of series, resistance and number of repetitions. Periodization ensures the athlete a systematic variation throughout the training year and is considered to be important for optimal development of physical capacity.

5) The principle of individualisation. Not everyone is the same and many need adaptations in order to optimize their training. Training should be adapted to your level and your goals.

6️) The principle of hard work over time. Things take time and there are many people who overestimate what they can achieve in one year, but underestimate what they can achieve in five years. If you want to be good, you have to work for it.

7️) The principle of avoiding damage. It is important to stay injury-free in order to be able to train at what you want to get better at. Therefore, make time for injury prevention training. Remember that close to 50% of all injuries can be prevented with proper training.