Training Variability and Gradients

Variety is the spice of life. Routines become rigid and limiting given enough time. They are efficient, but they reduce flexibility. Training can be the same way. Variable training has been a considered a solution for movement related issues for a very long time with good results. It may stop some of the repetitive loading patterns we all develop as the rut of our program deepens. Another lens with which to look through reveals that variation provides a gradient of movement, it creates a differential that may provide tissues with nutrition that they had been lacking.

The rate and magnitude of change that a tissue can undergo has an enormous impact on the overall health of that tissue. As our training age increases, we typically need more variety in order to continue to feel good in the gym. This may be due to the fact that as we get older, we get stiffer. Water content of our bodies diminishes, and we dry out. Changing the type of training we do, or the way we do it, shifts pressures and can assist in rehydrating tissues. Nutrition is reinfused where it had been lacking, and things feel better. Developing a steeper gradient, one that can change quickly when needed, keeps us agile.

There are a number of factors to consider with training variations.  Frequency of sessions, duration, speed of the movements, intensity and volume of the activities. Each one of these dials can be tuned to the appropriate setting, depending on the intention. They all influence how tissues are loaded and to what degree we experience pain-free movement.

At the foundation of tissue health is circulation and perfusion of nutrients. Training in the gym temporarily reduces those factors. This is what drives adaptation and promotes longevity. Over time, we can get into routines which may become more deleterious than healthful. Varying your training techniques or strategies may be a simple solution to keeping tissues healthy and providing the necessary spice for gym life.

Austin Ulrich, Physical Therapist