163 A Christian Guide to Body Stewardship, Diet and Exercise Other Exercise Programming Variables In addition to intensity, volume and frequency, there are several other important exercise programming variables to consider. Some of these variables include specificity, recovery, and variation. Israetel et al. (2015) proposes there is a hierarchy in terms of exercise programming variables (Figure 8.4). In essence, some variables are more important than others in terms of their role and influence and therefore should receive priority. Figure 8.4. Hierarchy of Training Variables • Specificity. The principle of specificity implies that in order to become better at a particular task or skill, you must regularly perform that task or skill. According to the principle of specificity, running on a regular basis will be much more effective for improving your run performance than regular participation in biking and swimming. Additionally, regularly performing the back squat will be much more effective at improving squat performance than regular participation in cycling or lifts such as leg press or leg extensions. • Recovery. Research shows that the physiological adaptations associated with hard training occur during recovery (Haff & Triplett, 2016; Israetel et al., 2015). Additionally, the effects of hard training are cumulative thereby affecting the body’s ability to fully recover. As a result, it is recommended to introduce periods of reduced training intensity and/or volume in order to facilitate full recovery. One effective strategy to combat cumulative fatigue is to incorporate a deload (aka active rest) week every 3-6 weeks. Some of the different deload options include taking a week off from training or performing the same exercises but at a reduced load and volume (e.g., reduce the weight used and number of sets performed by 50%). • Intensity. According to Zatsiorsky & Kraemer (2006), exercise intensity and volume are the two most important variables for producing maximal gains in muscle size and strength. Again, intensity is based on percentage of maximal heart rate (MHR) for endurance training, one repetition max (1RM) for strength training, and the level of discomfort while holding a stretch for mobility training.
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