Problem with "Science Based Training"

In recent fitness articles or podcasts, you might encounter terms like "scientific training method" or "clinically proven exercise." In today's fitness industry, these approaches are seen as essential and infallible, widely adopted by fitness professionals, including trainers and nutritionists. Even when these methods don't yield results for trainees, professionals often defend them and might criticize the trainees' efforts.

One issue is that trainers have stopped learning the fundamentals of anatomy, physiology and biomechanics (because it is difficult to understand), instead believing that "scientifically proven methods" fit everyone. Training isn't straightforward, and a "one-size-fits-all" approach doesn't work for everyone.

Scientific Studies

Scientific findings are crucial for any fitness professional. However, this doesn't guarantee that the findings are universally applicable. There's a significant chance that scientific findings might not apply to everyone.

Scientific studies, especially in exercise and nutrition, are conducted in controlled environments. Variables such as age, gender, climate, fitness level of subjects, training frequency, and nutrition are controlled.

In client training, the environment isn't controlled (temperature, humidity, type of music). Other factors like stress levels, sleep quality, and diet can vary from session to session, and clients may have underlying conditions affecting the training. Fitness professionals need to recognize these factors and adjust accordingly.

The intriguing aspect of science, particularly in exercise and diet, is its non-definitive nature. Deep squats, deadlifts, knee-over-toes, heavy lifting, running, plyometrics, protein, carbs, and fats have all been scientifically proven to be both beneficial and detrimental. Yet, many achieve remarkable results by applying this information correctly (which is crucial).

Does this render scientific studies useless? No. They can be useful in specific contexts. For example, German Volume Training is known to significantly enhance strength and muscle size. It involves 10 sets of 10 repetitions at 60% of maximum exertion with a 1-minute rest between sets. This method gained popularity among lifters and bodybuilders around the 1970s and is supported by scientific literature as an effective training technique.

Plyometric training is another popular method. Plyometric training focuses on explosive movements to boost power, speed, and athletic performance, involving activities like jumping, bounding, and quick directional changes. These exercises rapidly stretch and contract muscles to generate maximum force in brief intervals. Athletes commonly use plyometrics to enhance their ability to produce fast, powerful movements, but due to their intensity, these exercises must be carefully tailored to individual fitness levels and goals. While scientific studies highlight the benefits of plyometrics in enhancing strength and agility, they should be incorporated thoughtfully, considering factors like age, experience, and recovery capacity to minimize injury risks and maximize benefits.

Will I employ these methods with all my clients? Perhaps a few, but not all. German Volume Training, involving 100 repetitions of an exercise in 15 minutes, places a high demand on the body, possibly hindering proper recovery. The same applies to plyometric training. I use this method regularly and understand its demands, not just on muscles but also tendons and ligaments. While it may look impressive, that shouldn't be the sole reason to include it in your routine.

Basic Science

Although scientific training methods may not suit everyone, basic science should be understood by all trainers and trainees.

Basic science refers to anatomy, physiology, biomechanics, biochemistry, endocrinology, neuroscience, and more.

Though complex, these subjects form the foundation for understanding how our bodies function in exercise and nutrition. You don't need a degree, but an undergraduate-level understanding is beneficial, especially for trainers.

When observing exercise performance, consider how muscles, tendons, ligaments, and bones (anatomy) move (biomechanics). When movement is compromised, it’s easier to identify issues and correct them by introducing different exercises or simply encouraging clients to adjust their movement patterns. Conversations with clients during sessions not only help build rapport but also allow observation of their breathing patterns to assess exertion levels (physiology) during exercise.

In discussing nutrition, information provided by clients helps visualize how their bodies respond (physiology and endocrinology) to their food intake (biochemistry) and guides them toward their goals. This is crucial for trainees needing to recover from training sessions and prepare for the next.

Even when reading scientific literature, basic science knowledge is necessary to understand study design and findings. Simply reading abstracts isn’t sufficient. Sometimes, the data observed and the conclusions drawn may not align. These details are crucial to verifying the study's validity. Thus, while scientific study outcomes are important, understanding how researchers reached those outcomes is equally vital.

In Training, Results Matter

In training, results are what count. If a "Scientific Based" training doesn't deliver the desired results, does it hold any value in being followed? Scientific findings may not be incorrect, but they might not align with your goals. If a training method isn’t "proven by science" but delivers the desired results, does it matter if it’s scientifically validated?

Whether in exercise or diet, there’s much we don’t understand about why things happen in certain ways. Since each individual is unique, what works for one may not work for another. That’s why trainers must be well-versed in basic science and recognize that not all scientifically proven exercises or diets work for everyone.

Ultimately, what matters most is whether you’re achieving the results you seek with your exercise and diet regimen. If yes, great! If not, it’s time to make some adjustments.

Kota Shimada