1. International Sports Science Association training method
The International Sports Science Association (ISSA) created a system of training based on seven training principles: Principle of Individual Differences, Overcompensation Principle, Overload Principle, SAID Principle, Use/Disuse Principle, Specificity Principle, and GAS Principle. These principle are very similar to the Ten Growth Factors. The main aspect that sets these training programs apart from the previous programs is there focus on how different people adapt to training. They split people into three groups: Slow Gainers, Medium Gainers, and Fast Gainers. Slow gainers will tend to have more red, or endurance, muscle fibers while fast gainer will have more white, or power, muscle fibers, and average gainers will have a good mix of both.
I give the formula you use to determine your genetic make-up. Based on your genetics I lay out the system of training you should follow and give you a few sample training programs.
Note-Continue to apply the Ten Growth Factors along with this system of training.
Fast Gainers- Individuals with more white muscle fibers tend to have greater short term strength, meaning they can lift more for a shorter period of time. Most power lifters and sprinters will tend to have more white fibers.
Slow Gainers- Individuals with more red muscle fibers will have greater endurance strength, they won’t be able to lift as much but they can go much longer. Most marathon runner and long distances athletes will be more red fibered.
Medium Gainers- In the middle we have Average Gainers. These individuals have a good balance of both red and white muscle fibers.
