TRADOC Pam 525-3-7-01 - TRADOC - U.S. Army

TRADOC Pam 525-3-7-01Overload, progression, novelty, and recovery are principles involving training volume. Toapply stress the biological system or systems, overloading exposes a physical or energeticdemand on the body that is beyond what is normal. Examples of overload include exposure to anew skill, changing the length of stride during running, altering the training volume (intensityand/or duration), changing head position during throwing, lifting an external load to stressmuscles, bones, tendons and ligaments, or swimming to exhaust the cardiorespiratory system.Appropriate and repeated exposure to physical or energetic loads results in specific adaptations.The principle of recovery is the mostoverlooked, and least understood aspect of anyteaching and training program. As defined by thegeneral adaptation syndrome, the stress of physicaltraining can be positive or negative. The negativeaspect of stress is expressed as overtraining; whereskill execution or training adaptation are actuallyimpaired by excessive fatigue due to continualoverloading. In most cases, biological adaptation tostress follows the application and removal of thestress. For example, blood volume significantlydecreases when running. However, blood volumerestores to level higher than pre-exercise afterrunning. If requiring training events at a frequency that limits the recovery of blood volume, thenadaptation and future training bouts will be impaired. Thus, it is imperative to includeappropriate amounts of recovery in the teaching and training plan. A growing literature points tothe importance of linking properly timed nutrients to both promote recovery and to enhancephysical performance.Understanding the impact of the exercise on the individual in training and the individual’srecovery potential on the stressed systems facilitates recovery. Despite research on recovery, todate there are very few, if any, simple markers of recovery that the practitioner is able to utilize.Thus, the trainer must guess when sufficient recovery has occurred and when it is appropriate tocontinue training. With proper planning, trainers can continue the teaching and training processwhile providing time for recovery. Recovery occurs by rotating periods of high-volume trainingwith low-volume training, or by swimming instead of running, or body weight calisthenicsinstead of lifting weights through the concept of periodization and the principle of novelty. Thereare many examples and methods for providing active recovery. Despite this, there is still a clearnecessity for passive recovery, complete cessation of all activity, to ensure recovery and adaptivechange.Supervised Physical DevelopmentSupervision of physical training is of cardinal importance for two reasons: Trainers mustwatch training to evaluate technique, progress, and provide immediate and appropriate feedback.This ensures efficient skill acquisition and proper performance of intended training. Secondly,supervision is a primary factor in risk mitigation.92