Individuality in training is something that gets discussed frequently with some feeling that it is absolutely necessary and others feeling that a general program can pretty much apply to everyone no matter who they are or what their sport is. I tend to believe more in the former than the latter as the way that an athlete responds to an exercise program is highly individual.
Similar to soft tissue therapy, and as I discussed a few weeks ago regarding recovery and the difference between athletes and general population clients, no two people respond the same way to the stressors you place upon them. For example, in the training environment you may have 10 athletes all training on the same program. For three of these athletes the program may be ideal for them to make progress, for another three of them it may be enough of a stimulus/stress to allow them to maintain their current level of fitness, and for the other four of them it might be too much and push them towards a state of overreaching/overtraining and breakdown.
Two studies from Beaven et al. (2008), highlighted this sort of individuality to training stresses.
Individual differences to the same training program
The first thing this group of researcher did was establish the testosterone and cortisol ratios in response to four different strength training protocols in 23 elite rugby athletes (only 15 completed all four protocols).
The four training protocols were as follows:
- 4×10 @ 70% of 1RM; RI = 2min
- 3×5 @ 85% of 1RM; RI = 3min
- 5×15 @ 55% of 1RM; RI = 1min
- 3×5 @ 40% of 1RM (performed with max speed); RI = 3min
The athletes in the program performed each one of the training protocols once during the study, in a random order, separated by at least 2-days. The same four exercises were used on all of the training days – bench, squat, leg press, and seated row.
What was interesting about the results was that when the athletes were looked at as one homogenous group testosterone did not change as a result of any of the training protocols and cortisol showed a significant decline; however, when the athletes were looked at as individuals there was an individual hormonal response to each of the training protocols. This is important information as it helps us better understand that each athlete will respond to a training program in a different fashion and what we find to be optimal for one athlete may not be great for another.
Applying specific training protocols
After this initial study the same research group, now knowing that every athlete had a different response to each training protocol, decided to take it a bit deeper and see what the result would be if the athletes were asked to perform a block of training using the protocol that provided them the greatest testosterone response versus a block of training that produced their minimum testosterone response.
This study was carried out on 16 amateur rugby players. The athletes first performed an examination phase of training where their testosterone was measured following training during each of the four protocols:
- 4×10 @ 70% of 1RM; RI = 2min
- 3×5 @ 85% of 1RM; RI = 3min
- 5×15 @ 55% of 1RM; RI = 1min
- 3×5 @ 40% of 1RM (performed with max speed); RI = 3min
The exercises used during each of the workouts were bench press, squat, leg press, and cable row. The athletes performed each of the above workout protocols twice during the examination phase, in a random order, with at least two days separating each workout.
Upon completion of the examination period the workouts, when averaged over the two repeated sessions, the protocols which produced the maximum and minimum testosterone where selected for each individual athlete.
The subjects were split into two groups. One group performed a three week block of training where they completed the protocol which elicited their maximum testosterone twice per week while the other group performed a three week block of training where they completed the protocol which elicited their minimum testosterone twice per week. After this block of training there was a five day unloading period followed by another three week block where the subjects in each group switched – those performing their maximum testosterone protocol twice per week were now asked to perform their minimum testosterone protocol twice per week and vice versa.
Following the examination period twelve of the sixteen athletes showed significant consistency in their response to the protocol which produced their maximum and minimum testosterone. The other four athletes showed inconsistent results in their stimulation of maximum and minimum testosterone during the examination period.
When performing their maximum testosterone protocols (which were different for each athlete), regardless of which group they were in and the order in which their three week blocks were set up, twelve of the sixteen athletes saw a significant increase in their strength and bodyweight. When performing their minimum testosterone protocols, again regardless of the group they were in, twelve of the sixteen subjects saw significant losses of 1RM strength and body weight.
Interestingly, the four athletes (two in each group) who did not see consistent results during the experimental training blocks (sometimes showing no change and other times showing increases in strength and bodyweight regardless of the protocol used) were also the athletes who showed inconsistent results two their maximum and minimum testosterone protocols in the experimental phase of the study.
Final thoughts
Each individual has a different response to the various treatment or training stressors we impose upon them. As a strength coach it is essential that we understand this and strive to develop training programs that are specific to the individual to produce the greatest training effect. As these studies highlight, one training protocol (with variations in training volume, intensity, and rep ranges) may be optimal for eliciting the maximum results from one athlete while the same training protocol may elicit negative results from another.
Strive for individuality as best you can. The human body is not a protocol. Training, like soft tissue therapy, is not black and white. It is not cookie cutter. Each individual presents with a different level of training, fitness, stress resistance, and recovery capabilities, thus each requires a different dose of training to see improvements.
References
Beaven CM, et al. Salivary testosterone and cortisol responses in professional rugby players after four resistance exercise protocols. J Strength Cond Res 2008; 22(2): 427-432.
Beaven CM, et al. Significant strength gains observed in rugby players after specific resistance exercise protocols based on individual salivary testosterone responses. Journal of Strength Cond Res 2008; 22(2): 419-425.