Progressive overload…

Does progressive overload get overlooked in sports specific (Hyrox) training?

We can start with what progressive overload is.

In short progressive overload is the principle of gradually increasing volume, intensity and weight to a movement pattern targeting specific muscle groups. The aim of this method is to cause hypertrophy adaptations, making the targeting muscles stronger. Whether this be for absolute strength, power output, or enhancing muscular endurance. Strength should always be a priority in any training phase, no matter the sport, no matter the event, no matter the goal. The stronger you are, the higher power output you can have. The stronger you are the easier it is to build muscular endurance.

When progressive overload is applied to a training plan, its important to note that this is a gradual process. We want to try and cause adaptations week on week by increasing either the volume, intensity, weight. But it is important that only one of these gets progressed at one time and with a simple rule of within 10% of the previous week, This allows for true hypertrophy adaptations to not only the muscle but also the supporting tendons, ligaments and nervous systems. The gradual increase also prevents injury, and of course we want to avoid injury at any cost.

Volume	increase reps
Intensity	increase time under tension (slow negatives, pause reps)
Weight	increasing the weight lifted

Classic Hybrid

This should still me a number one focus on all training whether it be hyrbid or not. i find in the classic hyrbrid corner of the ‘lift heavy, run far, run fast’ this is clearly and evidently a huge focus. gradually increasing strength, running speed and endurance. The understanding of how progressively increasing both strength and aerobic capacity compliment each other to help create the ultimate hybrid athlete.

So if i think a large corner of the hybrid fitness world clearly use progressive overload then why am i writing about it?

We all love a Hyrox throw down

But don’t forget to get strong

Hyrox….

our favourite event and training modality, but because of the varied stations and the 100s of ways you can compliment each station, i commonly see progressive overload and specific strength training being overlooked for constant ‘WOD’ type sessions. Don’t get me wrong i love WOD, a group throw down and a brutal challenge trending on social media. They vary your training, they give you the sense of inclusive community that preach from the rooftops, they make you feel alive and the are bloody hard work…sounds perfect.

Id like to make it clear that i absolutely feel like there is a place these workouts in your weekly schedule, but in my opinion they should always be complimentary to your progressive training plan. Everyone has there weak spots, everyone has things they need to progress in their own pace to eliminate the weaknesses in their game and unfortunately repeatedly going over and over race stations will not necessarily make you better at them.

Want to get better at sled push? Get strong legs through squat and lunge variations

Want to get better at walking lunges? Get strong legs through lunge and squat variations

Want to get better at sled pull? Get a strong back, legs and grip through pull and hinge variations

You can see where i’m going with this….

We all love a Hyrox throw down

Just don’t forget to get strong as well