Programming:

Research has shown that goal setting greatly increases the chances of adherence and the achievement of outcomes. Implementation of exercise programs will ensure effective overload, recovery, specificity, periodisation and balance. Each of which is essential to physical development and reduced risk of injury. Online programming can be a cost effective way of getting targeted professional fitness training or for more developed individuals that 10% difference required to reach specific goals.

Exercise programming is ideally focused on an individual and geared towards specific/targeted progression with constant review. It should take into the individuals current fitness levels, goals, training history, injuries, and lifestyle limitations.

To reach your potential and achieve fitness goals often takes months, if not years, of correct programming with proper nutrition. This is something which for most people, particularly those that are currently serving is not possible for long periods. There is no doubt that an individual and targeted approach to training will deliver the greatest benefits and reduce risk of injury, this is why a large amount of the ADF Fitness teams time goes into our Personalised 10 Week Program.

That is not to discredit a general approach to fitness programming. Developing targeted programs with specific goals in mind will still deliver results and is suitable for 90% of the population. Targeted programs can develop a focus in training and ensure the development of strength, muscular endurance, balance, conditioning, energy system development and overall work capacity. Individuals conducting this programs should take a informed approach to the programming and seek the advice of health professionals to ensure they are capable of the undertaking.

Every program, which has been designed correctly, should have a purpose. All of the ADF Fitness Programs have been designed with specific goals in mind for an individual. The 50 Conditioning Workouts offers a gateway to effective conditioning workouts which vary over time and function. The Strength Cycle is a repeatable strength cycle, which should be conducting continuously over several months, that develops Strength, balance, power, and coordination without completely sacrificing conditioning. Our Soldier 8 Week Program is an intensive program which is has two main fields of focus split into phases. The Soldier 8 Week program is an example of programming for current serving personnel who have shorter periods of time available where targeted training is possible before work takes over.

Our tips for online programming:

  1. Listen to your body
    • Learn the difference, or ask, between muscle soreness and fatigue. If your body is telling you to stop then listen! Take a day or two rest, and if needed get some advice before continuing on where you left off. It takes time develop the ability to improve recovery and work capacity.
    • Recovery is essential to physical development
  2. Let Injuries or ‘Niggles’ heal
    • Unexpected Injuries are a part of training, it is just one of those things. There are steps that can be taken to assist in the prevention of injuries, such as effective nutrition, adequate rest and recovery, mobility, stretching, and scaling. You have to let small injuries get better or they can lead to large ones. And the longer you ignore injuries, the longer it will take for them to heal. Don’t be too proud to scale or change a movement that may reactivate an injury and elongate the healing process.
  3. Understand Volume
    • All programming should be kept general, meaning that you need to take into consideration your ability and experience with certain exercise types. Some people need little recovery, while others require a lot. As you enforce overload onto the body through physical exercise, your body will adapt and become more efficient. Once you adapt to a given stress, you will require additional stress to continue to make progress. Again, listen to your body. Neuromuscular fatigue can last several days and will reduce physical performance.

As always if you have any questions regarding fitness programming and exercise plans than please do not hesitate to Contact Us