Identifying Optimum Training Frequencies

Training Ellington Darden HIT Coaching
1

Hi Ellington,

James Fisher has done a nice piece on understanding inroading, adaptation and optimising training frequencies (see link). To paraphrase James, he has hypothesised that there is an optimum recovery window between workouts (that can vary dependant upon external stress factors.) I agree with this in theory but to identify that optimum recovery has taken place is extremely difficult to recognise in practise.

To apply James’ theory there must be some key indicators that point towards optimum adaptation being achieved. One indicator he mentions is seeing an adaptive response but that is extremely broad and vague. E.g. Is that response a strength increase, some muscle gain, fat loss etc? And when would someone measure that?

So: A simple question at the end of all that. In your experience have you identified anything that is the most valuable in recognising that a person could benefit from training again?

Personally I don’t really look for anything that I can measure. I just schedule consistent workouts and go by feel (experience.) Very occasionally I train more frequently or I dial down the intensity when I feel that I need to.

Thanks,

Jeff

James Fisher

2

Using The Weider instinctive training principle it seems

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I think the key is to keep your own training journal. Record all your workouts. Try different frequencies. Find what works best for you.

4

Sure. I agree on keeping records. Consistency is a key aspect for me. But Fisher is talking about optimising training frequencies to get the best results. So my question is what do you measure to determine that you’re ready to workout again? What are the key indicators? Is it how you feel or that you have gained muscle / lost fat etc? Has Dr. Darden found anything that gives him an insight or is it all down to judgement?

5

It’s just a feeling. The longer you’ve trained the better able you are to make the correct decision.

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