10% – Progressive Overload

Amazing how the 10% rule is mocked or praised, but I think the point of it is about incremental loading. Realistically 10% is not perfect, but I think it illustrates a point. Add volume and intensity slowly and progressively. So many times injuries come from other factors, such as surface and mechanics, but loading should not be the primary fault of injury. Prescribing sequence and progression isn

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Carl,

You were kind of all over the place with that blog. You’ve mixed three separate issues under one heading. The theory of progressive overload, the 10% rule, and issues resulting from very high volumes of competition, all have very little to do with each other.

The 10% rule applies usually to resisted explosive training or resisted sprinting. Many advocate the slowing the athlete more than 10% is detrimental, although many argue that some aspects of training allow it. That is an area of debate.

Progressive overload refers to the the philosophy that in order to make progress, you must continually overload the stimulus. In the weight room, that means that if you want to get bigger and stronger, you need to continually increase the load. However, I don’t think anyone advocates that these increases come in increments of 10%, so I don’t see the connection there. There is not much debate concerning progressive overload.

High frequency competition is what it is and there are two sides to that debate, but again I don’t see any relationship to either the 10% rule or to the theory of progressive overload.

ng/Articles/The-10-Percent-Rule-How-to-Make-it-Work-for-You

The 10% rule is not just about sleds. It might be good to do some reading on coaching adages that are out there.

Sorry, this being a forum almost exclusively related to sprint and power training, I assumed you meant the 10% rule that the vast majority of us have referenced on this forum. If you’re going to start including long distance oriented blogs to to the list of sprint and power training blogs you borrow your ideas from, you should probably give us heads up.

Brilliant.

Guys stop the tit for tat. Many sprinters use these progressions. 10% is a good starting point for coaches. Depending on you periodization scheme you may recycle these loads or different phases.

[quote author="Carl Valle" date="1362786600"]ng/Articles/The-10-Percent-Rule-How-to-Make-it-Work-for-You

The 10% rule is not just about sleds. It might be good to do some reading on coaching adages that are out there.

Sorry, this being a forum almost exclusively related to sprint and power training, I assumed you meant the 10% rule that the vast majority of us have referenced on this forum. If you’re going to start including long distance oriented blogs to to the list of sprint and power training blogs you borrow your ideas from, you should probably give us heads up.[/quote]

He’s providing information on how the 10% rule is universal across all overload progressions in solid training programs. If you believe the 10% rule is debatable, point it out with substance. You must understand there is a little variability to the 10% rule depending on the athlete and their previous training background.

For example, a high school athlete can come into a collegiate program with a training background that has been built around 2 meets per week with 3-4 events per meet and all of the sudden you have a collegiate enviroment with 1 meet per week or 2 weeks with 1-2 and maybe 3 events per meet. If the training plan in the collegiate realm doesn’t account for the meet overload in HS as part of training the athlete may or may not respond to the overload progression under the collegiate training plan. Thus the coach may need to play with overload mid-week with such athletes until they get acclimated to their program.