If you want to get stronger or more flexible, there are two important concepts to understand: progressive overload and program periodization.
These concepts are important for helping you achieve your fitness goals, and the Unify Movement System (UMS) uses them in a specific way to help you build muscle and increase flexibility.
Progressive overload is the idea of gradually increasing the weight or resistance of your exercises over time. This forces your muscles to adapt and get stronger.
UMS follows an undulating periodization model, which means it alternates between different rep ranges and weights, and introduces eight powerful overload methods like super sets, drop sets, wave loading, and more.
These methods increase the volume and intensity of the workout without increasing total time, which can help you make faster progress towards your goals.
However, it's important to note that overload methods should only be used once you've achieved competency in fundamental movements and built a foundation of strength, flexibility, and fitness. The initial adaptation occurs from basic programming and consistency, so it's crucial to start with a solid foundation.
UMS also uses program periodization, which is the strategic manipulation of training variables to maximize performance gains while minimizing the risk of injury and overtraining. This helps you structure your workouts and progress efficiently while avoiding plateaus.
Together, these concepts of progressive overload and program periodization are key for achieving your strength and flexibility goals. By using them in the right way, like with the UMS program, you can challenge your body to adapt and make steady progress towards your fitness goals.