Everyone loves to improve and get better, but what happens when that improvement gets tough? In training, it’s not a matter of if this happens but when? Similar to the early stages of a relationship, there is the honeymoon stage; many things are new and exciting. Learning the technique alone can significantly improve the athlete’s performance and set them up for long-term success. While untrained individuals are more responsive to regimented and consistent exercises, improvement becomes more challenging as they go into the training process. Thus periodization, nutrition, sleep, and daily habits become more important to see progress. Unfortunately, this is when some trainees fade; thereby, the practitioner needs to explain to the athlete how these aspects influence progress and training age, but more importantly, how these are the times where the value of grit, work ethic, consistency, and discipline will eventually pay its dividends.
In regards to training age, there are two types, that is chronological and biological.
In short, chronological age is the number of years an athlete has been alive, while biological age is determined by the athlete’s physical development, maturity, and capabilities.
Rui et al. explains the classification and determination model of resistance training as it pertains to training age with the following factors:
1. Current, uninterrupted training time
While being positive and encouraging new gym members is essential, having them set realistic goals and expectations is also crucial for consistency and attention to detail. Determining training age can be challenging at times and sometimes confusing. For example, if an athlete has trained for two years but has yet to go consistently for eight weeks, their training status will go backward; thus, focus and cueing will also. The same goes if the athlete has been training alone in their basement but has yet to perform a back squat correctly. It recommends that when the trainee becomes more developed, that frequency should be more often, with the overall volume slightly decreasing on the days except for an accumulation intensification phase, which focuses on initiating hypertrophy. Even then, those programs are applicable only when the athletes need conditioning or are in the early stages of development when considering sports performance for anaerobically dominant sports. At the end of the day, the devil is in the details, and those who choose to ignore the details will more than likely end up playing the victim.
Assuming that communication is effective between the coach and athlete, and they are on a program focused on long-term athletic development with proper progressions, the general recommendations of uninterrupted training time are encouraged to classify the individual’s development stage. The following classification model discussed will aid in knowing when to reload and how to program intensity, frequency, and focused movement per individual.
Beginner up to 2 months (1 Point)
This time will focus on technique, as it recommends using tools such as kettlebells, bands, and dumbbells to refine technique and eliminate lousy movement patterns before load.
Intermediate 2 and 12 months (2 Points)
A barbell is introduced at this time; once the technique and the mind-body connection are there through dumbbells, the process becomes much easier to go to barbell exercises such as Barbell Bench Press, Front Squats, Back Squats, and Olympic variations. Progressive overload is recommended during this time with a reload or reduction in volume every 6-8 weeks.
Advanced 1-3 years (3 Points)
Dividing programming up at this time into four-week periods, while adding accommodating resistance such as bands and chains is recommended. Variability and detail are essential to progress at this point. Movement and technique should be mastered. The hope is that many highschoolers have progressed into this stage by their junior and senior year.
Highly advanced at least three years (4 Points)
Programming becomes more of a double edge sword at this time. Intensity and volume are critical with added variability. Programs such as the French Contrast system, and various clusters are great for this stage of development.
2. Time of Detraining
While consistency in a program is defined as training 2-3 times a week, with 48-72 hours rest in between training sessions for the amount of time previously stated, one must also realize that the body’s adaptations from training will never stay the same, in that adaptations will either improve or diminish overtime if not carefully planned and attended to. Interruption of a training period may be related to several causes, such as illness, injury, vacations, lack of time, motivation, and other factors. The magnitude of muscle loss will depend on the period of detraining; short periods of interruption, such as three weeks, do not inhibit the improvements in cross-sectional area and 1RM. Intermediate detraining periods, such as 4 to 8 months, promote regression in muscle adaptations but do not return to baseline levels. Longer detraining periods, such as one year, tend to cause a complete loss of muscle adaptations and functional performance to baseline levels.
Beginner: At Least eight months (1 point)
Intermediate: Between 4-8 months (2 points)
Advanced: Between 1 and 4 months (3 Points)
Highly Advanced: Currently Training (4 Points)
3. Previous Training Experience
Skeletal muscle size is regulated by the balance between anabolic and catabolic signaling pathways (5). For example, eight weeks of training can bring about hypertrophic adaptations, but a succeeding 8-week period resulted in a 5% regression of gains (3). Despite this, studies have shown a rapid retraining process in individuals with previous training histories who undergo short periods of detraining (4), a phenomenon commonly known as muscle memory (2). Muscle memory has been attributed to neural connections established through the training process and muscle tissue mechanisms because the number of myonuclei acquired through training seems to be maintained during a subsequent period of disuse. This may contribute to faster reattainment of previously achieved adaptations when training experience is resumed because the myonuclei acquired by a training stimulus are preserved on detraining (1). Therefore, even if the individual is not training, considering previous training experience can help formulate an appropriate training prescription, assuming that reattainment of previous adaptations will occur faster than those who have never been taught. Previously trained individuals would still have the muscle memory to reduce the time needed to learn exercises (4).
Beginner: Up to 2 months (1 Point)
Intermediate: 2-12 months (2 Points)
Advanced: Between 1 to 3 years (3 points)
Highly Advanced: At Least three years (4 points)
4. Exercise Technique
In this stage of development, it is recommended that the athlete learns how to hinge, squat, carry, pull, and push. When judging technique, the following must be observed: Control and fluidity of the movement stabilization, which is the ability to appropriately fix the lumbopelvic area (i.e., core) and exhibit appropriate postural alignment at the beginning and ending positions of the exercise. The ability to rotate the involved joints through the full range of motion is also important. To demonstrate exercise technique, the activity should be performed with a low load, at an intensity up to 50% of 1RM. Furthermore, no coaching cues should be given before or during the demonstration of exercises.
For the pushing area, the following points must be observed: movements occur in a fluid, and controlled manner and a complete range of motions (b) shoulders are held down away from the ears; and (c) head held centered and stable; supine curvatures kept neutral; and hip, knee, and shoulders aligned. For the pulling exercise, the following criteria must be met (a) movement occurs in a fluid and controlled manner and a complete range of motion: shoulders are held down away from the ears, and head held centered and stable. For the squat pattern, the following criteria must be met (4): (a) hips are projected back and down in a controlled manner at a constant speed until the tops of the thighs are at least parallel to the ground; (b) the return to the start position occurs with shoulders and hips rising at the same constant speed; and (c) the movement is performed with the entire foot in contact with the ground, knees toward the feet, and trunk parallel to the tibia. For the hip hinge pattern, the following points should be observed (3,7): (a) the implement is lifted while maintaining a straight back, with the knees and hips extending simultaneously; (b) in the initial position, the shoulders must be slightly in front of the bar, and the implementation must remain close to the individual throughout the movement; and (c) the movement must end with the hips and knees wholly extended. To score the exercise technique, the number of fulfilled criteria for each exercise must be considered: if the three criteria are met, the score will be 4 (corresponding to highly advanced); if two criteria are met, the score will be 3 (corresponding to advanced); if one criterion is met, the score will be 2 (corresponding to intermediate); and if no criteria are met, the score will be 1 (corresponding to beginner). If for 2 of the exercises (e.g., deadlift and squat), the individual gets a score corresponding to a beginner (1 point), and in another two exercises (e.g., bench press and pull-up), the individual receives a score corresponding to advanced (3 points), the mean between the values is used as the overall score (e.g., in this case, it will be 2, corresponding to an intermediate). At least one exercise for upper limbs and one exercise for lower limbs must be used, but it is also possible to use the mean score of the four exercises (one for each pattern) to obtain a more accurate value for the “exercise technique” parameter. If the result is between 1 and 1.9, the rating for that item will be a beginner; between 2 and 2.9 corresponds to intermediate; between 3 and 3.9 will be advanced; and 4 points will be highly advanced.
Beginner: Poor technique (1 point)
Intermediate: Moderate (2 points)
Advanced: Good (3 points)
Highly Advanced: Excellent (4 points)
5. Strength Level (Measured by body mass)
To assess strength level, 4 of the main resistance exercises are suggested, that is the bench press, pull-up, back squat, and deadlift. Each lift will be compared to the individuals in body mass and separated by gender due to hormonal differences. Categories in this section will be scored 1 point for a beginner, 2 points for intermediate, 3 points for advanced, and 4 points for highly advanced. The total number of points will then be divided by the number of exercises example: If the athlete scored in the highly advanced range of every single lift, that would be a 16-point total divided by 4, which would be a total of 4 for that particular category.
Beginner
Male
Bench Press up to 60% of body mass-Some may choose to take out Barbell Bench Press and go with the overhead military press due to the nature of the scapular movement. Scapular movement in the bench press is in a fixed position, whereas the overhead press will engage the stabilizer muscles in a more appropriate manner. In this case, the overhead press would be classified as 60% of your barbell bench press, or the desired horizontal press. Weighted neutral grip push-ups are also an option; the weight can be loaded with chains or a weighted vest. Nevertheless, adding weight is imperative in some form for building a base strength level. You cannot fire a cannon from a canoe.
Back Squat Up to 80% of body mass- If choosing to front squat, the recommendation is to use 75% of your back squat 1RM. the recommendation is due to the need for symmetry in the body. Barbell Reverse Lunges and Elevated Split Squats can also be performed at this percentage relative to the back squat.
Sumo, Trap Bar, or Conventional Deadlift Up to 100% of body mass (Note: These deadlifts will be selected based on the client’s injury history, biomechanics etc.) Different lifts will require slightly different ratios.
Pull Up-Not One Rep
Female
Bench press Up to 40%
Back Squat Up to 60%
Deadlift Up to 80%
Pull Up-half rep
Intermediate
Male
Bench Press- Up to 100%
Back Squat- Up to 120%
Sumo Deadlift-Up to 150%
Pull Up at least one rep
Female
Bench Press- Up to 60%
Back Squat- Up to 100%
Sumo Deadlift- Up to 120%
At least half a rep
Advanced
Male
Bench Press- Up to120%
Back Squat- Up to 150%
Sumo Deadlift- Up to 180%
Pull Up-At Least 15% of bodyweight
Female
Bench Press- Up to 80%
Back Squat-Up to 130%
Sumo Deadlift- Up to160%
Pull Up-At Least 1 Pull Up
Highly Advanced
Male
Bench Press- Above 120%
Back Squat- Above 150%
Sumo Deadlift- Above 180%
Pull Up-At Least 30% of body weight.
Female
Bench Press- Above 80%
Back Squat- Above130%
Sumo Deadlift-Above 160%
Pull Up-At least 10% of body weight.
Usage Procedure and Practical Application
Add them as previously discussed out of the five categories, then divide them by the total number of items assessed to get the athlete’s training level range. For example: if the individual were not interrupted for 2 to 12 months, that would score a 2 out of 4 and be classified in the intermediate level. In this situation, previous training experience would be the same as current, uninterrupted training time; that would also be a 2. The individual is currently training; therefore has been consistent and would be considered a 4. If the exercise technique was top-notch, met the criteria previously explained, and used all of the four suggested lifts, you would add each exercise and then divide it by the number of exercises you used to get the total number in the exercise technique. This individual used all 4 exercises and scored excellent on all, which would be considered a 4. Each lift’s strength was considered in the intermediate category for strength, which would be regarded as a 2.
The score of this individual would total a number of 16, then divided by five, which would equal a 3.2, therefore classified as advanced. In this situation, the practitioner’s goal should be to educate this individual and program accordingly to see further progress. Note that if an inconsistency is present, this will significantly reduce the total score, making it very challenging to progress exercises. While speed & agility is not involved in addressing training age, they should be measured to ensure that the force developed is transferred efficiently.
Conclusion:
Novice Training Age: This stage typically lasts 6-12 months of consistent training, that is, 2 to 3 times a week at the bare minimum. If the athlete fails to be consistent during this time, creating a base fitness level becomes near impossible. The athlete will recover much faster than the trainee, thus eventually losing the training effect quickly.
During this time, the focus is on learning the basics of exercise, such as proper form and technique, and developing a base of strength and endurance. The novice training age typically lasts 6-12 months. Note that an athlete who has gifts but does not train consistently when no-one is watching is unlikely to be the champion in any realm; thus, the details become even more critical for the long-term development of the individual.
-During this stage, the focus is on learning proper form and technique.
-Novice lifters need to develop a base of strength and endurance.
-It is essential to focus on fundamentals during the novice training age.
The honeymoon stage is an exciting and often overlooked period of a sports performance journey for any athlete. It is a period of rapid improvement, where the combination of enthusiasm, determination, and focus can lead to amazing results in a relatively short period. In the honeymoon stage, athletes experience a sense of invincibility, where their confidence is at its peak, and their performance is at its best. During this period, the athlete can rapidly gain strength and skill. This is because they are motivated and dedicated to developing their performance with enthusiasm and commitment.
Rippetoe’s Graph of Training Age is an important tool for athletes to understand during the honeymoon stage. The graph illustrates the relationship between training age and performance improvements. In the diagram, the training age is represented on the x-axis, while the performance improvements are represented on the y-axis. The graph shows that the honeymoon stage is short-lived and is followed by a period of plateauing. After the initial rapid improvements, the athlete will experience a period of stagnation in which the gains made in the honeymoon stage begin to slow or even stop altogether. While this is the time when athletes may feel as if they are coming in and it feels more like a job than enjoyment, as a coach, this is personally my favorite time because it will separate the athletes who want to be good verse the athletes who are willing to put in the work and see further progress. This graph is important for athletes to understand because it serves as a reminder that the honeymoon stage is not permanent and that the athlete must keep striving for improvement to attain new levels of performance. It also serves as a reminder that there will be periods of stagnation and that the athlete must be prepared to work hard to overcome these plateaus, similar to challenges they will face in sports and life. Ultimately, the honeymoon stage is an exciting and vital part of an athlete’s journey. Understanding Rippetoe’s Graph of Training Age is essential to ensure that the athlete continues progressing and maintaining their performance level. By being aware of the graph, athletes can ensure they are constantly pushing themselves to improve and reach their goals.
As the athlete phases out of the novice daily planning, it is important to consider what intermediate and advanced stages include.
2. Intermediate Training Age:
This stage typically lasts 1-3 years. During this time, the focus is on improving strength and developing muscular hypertrophy. Sentences:
-The intermediate training age typically lasts 1-3 years.
-During this stage, the focus is on improving strength and developing muscular hypertrophy.
-Intermediate lifters should focus on increasing intensity and volume.
-Advanced programming and periodization are essential during the intermediate training age.
3. 3. Advanced Training Age:
This stage typically lasts 3-5 years. During this time, the focus is on honing technique, refining strength, and developing power and speed.
The advanced training age typically lasts 3-5 years.
-During this stage, the focus is on honing technique and refining strength.
-Advanced lifters need to develop power and speed.
-Proper programming and periodization are key during the advanced training age.
Works Cited
1. ACSM. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41: 687–708, 2009.
2. Ahtiainen, JP, Pakarinen, A, Alen, M, Kraemer, WJ, and Ha¨kkinen, K. “Muscle Hypertrophy, Hormonal Adaptations and Strength Development during Strength Training in Strength–Trained and Untrained Men.” Eur J Appl Physiol, vol. 89, no. 6, 2003, pp. 555–563.
3. Andersen, V, Fimland, MS, Mo, DA, et al. “Electromyographic Comparison of the Barbell Deadlift using Constant versus Variable Resistance in Healthy, Trained Men.” PLoS One, vol. 14, no. 3, 2019, doi:10.1371/journal.pone.0211021.
4. Araujo, CG and Scharhag, J. “Athlete: A Working Definition for Medical and Health Sciences Research.” Scand J Med Sci Sports, vol. 26, no. 1, 2016
5. Aube, Dominic, Tanvi Wadhi, Jenna Rauch, et al. “Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance–Trained Individuals.” Journal of Strength and Conditioning Research, vol. 34, no. 10, 2020, doi:10.1519/JSC.0000000000003524.
6. Bagley, Jeffrey R., Kyle J. Burghardt, Robert McManus, et al. “Epigenetic Responses to Acute Resistance Exercise in Trained vs. Sedentary Men.” Journal of Strength and Conditioning Research, vol. 34, no. 10, 2020, doi:10.1519/JSC.0000000000003799.
7. Rippetoe, Mark, and Lon Kilgore. Starting Strength: Basic Barbell Training. The Aasgaard Company, 2019.
8. Khodadadi, M., Zare, M., & Alizadeh, S. (2020). Classification and determination model of resistance training status. Journal of Sports Medicine and Physical Fitness, 60(11), 1803–1809. doi:10.23736/S0022–4707.20.10699–X