There are several main pillars when it comes to physical fitness and molding the client to become the best version of themselves. These pillars are used when it comes to the initial meeting of a client, to the individualized programming and periodization of training, to how that client responds to exercise. The two most common ones I work with include:

1. The SAID Principle
2. Principle of Progressive Overload

The SAID Principle, which stands for Specific Adaptations to Imposed Demands, is a foundational training methodology that encompasses the truest form of how to successfully train an individual. If an individual has aspirations to run a marathon, I will not provide an exercise prescription of going for daily 10 minute walks as their training block main course. You are setting that individual up for failure because their body needs to get adjusted to a new stimulus and they also need to adequately recover from such demands. You are not challenging that individual’s correct energy systems, you are not addressing their main goals, and you will see them not progress.

The Principle of Progressive Overload can be unpacked in a literal or figurative manner. When I was younger, I just figured the more weight I lifted the better off I would be and the stronger I would get over time. With time comes wisdom, and something I learned is that overload does not necessarily require weight, it can come from changing the modality of training for that person. Some people prefer barbell movements over cables, some have limitations that restrict them, some had an injury in the past, and there is a mental hurdle to address. Whatever the means, progressive overload offers a unique challenge for the person to learn a new type of tool, incrementally adding weight, and see the changes begin.

How does Krause Performance approach training for its clients?

KP is a firm believer that every client should have a goal of training every modality that I have to offer (bodyweight, bands, chains, dumbbells, cables, barbells, etc.) There should be an excitement and unknown expectation from clients when I introduce a new modality, and majority of the time they are excited for the challenge. The biggest variable that is instrumental for me; I need to properly listen to my client when I ask them if they enjoy training with barbells over cables for example, I want to find the most realistic and fun way of training for them to reap the benefits of training.

There are a couple ways I like to approach progression for my clients:

1. changing stable positions to “unstable” (this is centered around muscle motor recruitment and focus for the client) ex: going from feet shoulder width apart into split stance
2. challenging tempo FIRST then progressing to either a controlled eccentric (lowering) or concentric (lifting) movement
3. add load unilaterally with different planes of motion (ex: KB marches with one 55lb KB in one hand, challenge posture, breath control, and spinal stability throughout the entirety of the movement)

Most clients that just want to build strength through a basic strength protocol will do well by progressing via bodyweight and bands for 4-6 weeks, then they would be shocked by how well they have improved balance, joint stability and mobility, and work capacity with harder movements.