Are you following the laws of strength training? There are inherent biological laws that apply to strength and conditioning. When programs are thoughtfully designed with these laws in mind then performance increases will come much faster and safer than if these laws are ignored. Unfortunately, many of the programs I see today are completely void of these guiding principles that should provide the foundation for all strength programs.

The Law of Accommodation means that if you are performing the same exercises for too long you will not continue to make progress. This is why some people stay at the same weight or strength level for years and cannot seems to make progress towards their goals. The body is an extremely efficient machine it does not want to get stronger or lose fat, so you must continually switch the stimulus that you provide it. However, we must be cognizant on how we change up the stimulus and not just throw darts at the board or else we will be violating the 2nd law.

The Law of Specificity states that if you want an exercise to translate to your goal then it needs to be similar to the goal you are trying to achieve. For example, if I am trying to increase my vertical jump I need to continue figuring out ways that will translate to improved jump performance. I can avoid accommodation by performing box jumps, weighted jumps, banded jumps, depth jumps, etc. What I would not want to do is perform a completely random exercise such as jogging and hope that it is going to increase my vertical jump performance.

The law of 72 hours states that you should not perform an extreme workload in the same motor patterns within 72 hours. Physically you may be able to do this, but you will not be neurologically effective enough to elicit high level muscle contractions to create a positive response. This is why you will have much better progress if you space your training out rather than performing a squat everyday program such as Smovlov.

The last law is perhaps the most important law. The Law of Individuality states that different people respond to the same stimulus in different ways. Individual biomechanics, training age, previous experiences all play a factor. This is why we cannot expect a brand-new individual to come into the gym and immediately hop into the exact same workout as members that have been training for over 3 years.

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