What are the 3 phases of training?

When we learn, and in this case we are referring to learning movements such as in dance or related dance forms such as step aerobics and sports-oriented skills, we generally move through three different stages.  Obviously, how we learn as individuals (i.e. visually, auditory or kinesthetic) will impact our performance.  However, this is a discussion regarding the three stages of learning—cognitive, associative and autonomous.  It is important to note when learning each new skill, we may transition through one, two or all three stages.  It will depend upon our genetic predisposition, our commitment to learning the new skill, our physical limitations/capability, and our previous experiences with similar movements, how well we are being taught/coached and how often we are exposed to the new skill.

Understanding that you may experience three stages of learning each time you learn a new skill, may help you to be more patient with yourself during these transitions and in the end, to know when you have reached the skill level that is unique to you as an individual.  There are also two different methods applied during teaching a new skill—the part or the whole approach and which is utilized will be determined based upon the complexity of the movement and the practicality of breaking it down into smaller parts.

For example, a complex choreographed step combination may be broken down into many parts prior to building the combination into the final form.  Whereas a single step skill, such as a travel knee, simple by comparison to a combination where many step skills are combined, will tend to be taught by the whole approach.  

*For purposes of describing the three stages of learning, we will use a complex choreographed step combination as the model and a beginner step participant.  And, as always, prior to beginning any exercise program, please consult your physician.

Cognitive

Regardless of skill level, when a new skill set is presented, there may be mistakes and errors by the participant.  A beginner may make many mistakes and errors initially by comparison to the experienced/skilled step participant. The beginner may also remain in the cognitive stage longer than those with more experience as it may take this individual longer to process this new information.  However, as the combination is repeated several times, fewer errors may be made and hopefully leads them to the associative stage.  

Associative

Just like it sounds, the beginner participant begins to associate a movement/skill with the verbal/visual cues being given by the instructor and this may enable them to react more quickly and efficiently.  They may still struggle occasionally to “recall” all aspects of the combination, but their learning process is taking hold and this generally means fewer errors and more success.  

Autonomous

Eventually, the goal of this beginner is to make the journey into the autonomous stage where they automatically respond to the cues given by the instructor with few, if any, errors. Being able to perform automatically spells learning success!

Now, the key for this beginner is to continue practicing their basic step skills so that the step skills are automatically understood enabling them to “connect the dots” of the complex choreographed combinations and become a skilled/experienced step participant.

If you are working out, but not seeing results, you might have hit a plateau.If that's the case, Cassie Gallagher, co-owner of Avenu Fitness in West University and River Oaks, says consider changing your workouts to the phases of exercise.There are three phases of exercise: power, strength and endurance.Gallagher recommends sticking with each phase for four to six weeks.Power is explosive movements in the four to six reps range.Strength is heavyweight and about eight to 10 repetitions.Endurance is lighter weight with 15 to 20 reps range and shorter breaks. When Gallagher says shorter breaks, she recommends 15 to 20 seconds and for beginners, go when you feel ready.Here are examples of similar movements that will work your back in power, strength and endurance:

• Power: Take a medicine ball, lift over the head, and throw it down at the ground in front of you.

• Strength: Go for a heavyweight, lean over into a lunge position, resting one arm on the front leg. With the other arm, lift the arm back into a row.

• Endurance: Do the same movement with a lighter weight and higher repetitions.
  

• Power: Squat down, pick up, and toss a medicine ball up in the air and then hop out of way.

• Strength: With heavyweights in each hand, squat, do a bicep curl, and as you stand, lift arms into a shoulder press.

• Endurance: Do the same movement with lighter weight and much faster.

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If your goal is to build lean muscle mass, improve your strength, and define your body, then you have to train smarter, not harder. You can build a muscular physique naturally by following a phase-based approach: Foundation phase, Hypertrophy phase, and Firming phase.

Do you want to build a muscular physique and don’t know where to start? If your goal is to build lean muscle mass, improve your strength, and define your body, then you have to train smarter, not harder.

Balance what you like to do with what your body requires to grow and what it needs to recover from your workouts. If your goal is to improve your muscle mass, plan to progressively challenge the body by using three distinct phases of training: Foundation phase, Hypertrophy phase, and Firming phase.

Ready: Before You Start

Each workout should last about 45 minutes to one hour, including a proper warm-up and cool-down. If you are new to using weights, begin with a full-body routine, three days a week. Each phase can last two to four weeks. Start at the lower end of the repetition range and slowly work to the higher end. Begin with a variety of exercises such as squats, chest presses, dumbbell rows, dumbbell shoulder presses, and exercises for the core and arms.

Set: What to Eat

Eating for muscle size is no different than eating for health; you just need more of everything. Eat a diet rich in vegetables and fruits, whole grains, and at least 1.0 to 1.5 grams of
protein/kg of body weight. A whey protein supplement can be used in a shake or sprinkled on cereal to ease the task of ingesting your protein needs.

Go: Phase 1: Build the Foundation

The first phase of any resistance training program should build the foundation of strength, endurance, and the integrity of joints and other structures. Phase one focuses on circuit training, providing both a muscular and aerobic training benefit. As you finish the first set of exercise one, move immediately to the next exercise, and so forth until all exercises are complete. Rest 60 seconds and repeat circuit for remaining sets. Use a moderate weight that you can lift with little discomfort.

Phase 2: Hypertrophy

Once you build the foundation, you can challenge the muscles to grow. Hypertrophy is the term used to describe an increase in the size of a muscle. This is the phase that people quickly turn to when wanting to improve their physique. Many studies have shown that the eight- to 12-repetition range helps build the greatest amount of muscle mass along with producing the highest levels of growth hormone, a hormone that keeps the body young, vibrant, and healthy and fosters lean muscle growth. Use a challenging weight that makes every last repetition difficult. Unlike the foundation phase, you complete all sets of the first exercise before moving on to the second exercise, and so on.

Phase 3: Firming

You have built a solid foundation, increased the size of your muscles; now it is time to firm and tone your body. Lifting heavier weights is the next natural progression to firming up the muscles. Choose a weight that challenges the final repetition. This phase is designed in a vertical format, with all exercises listed one beneath the other. Work your way down the list and complete the first set of all exercises, resting 60 to 120 seconds between sets before starting again from the top of the list and completing the remaining sets.

You can build a muscular physique naturally by following a phase-based approach. Adding
cardiovascular training two to three times per week, for 20 to 30 minutes at a moderate pace, will also help burn fat and improve muscle definition.