Please Scroll Down to See Forums Below wallcrawler
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I see lots of posts referring to DFT but don't explain what it is. Can anyone tell me?
thnx
thnx
What is Dual Factor Theory?
- Thread starter wallcrawler
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Guinness5.0
New member
Read the huge 5x5 thread about 10 posts down. Every question you could think of is on there.
Also, for a very succinct article check out:
www.higher-faster-sports.com
and look for the article about fitness-fatigue theory (same as dual factor, just a different name)
EDIT: it's the first article and it's called "How to benefit from planned overtraining"
Also, for a very succinct article check out:
www.higher-faster-sports.com
and look for the article about fitness-fatigue theory (same as dual factor, just a different name)
EDIT: it's the first article and it's called "How to benefit from planned overtraining"
http://www.higher-faster-sports.com/PlannedOvertraining.html
http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
The first is a direct link to the article guiness5.0 referenced. It will explain and lay everything out - probably the best article I've come accross for it. The 2nd is a less detailed piece that goes into some application etc...
http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
The first is a direct link to the article guiness5.0 referenced. It will explain and lay everything out - probably the best article I've come accross for it. The 2nd is a less detailed piece that goes into some application etc...
majutsu
Well-known member
everyone above is right. But if your like me, links suck and articles are boring.
The single factor theory is that some "gas tank" is depleted with a workout and filled with recovery. Everything is planned and timed around that single factor. Old HIT theories are the epitome of this kind of theory in practice.
The dual factor is that a positive force, called "fitness", is held in different amounts by different people. This positive force accounts for enhanced performance (more strength, more endurance, more intelligence, more won games, whatever the case may be). The amounts of "fitness" you have can be increased by training, nutrition, supplements etc. A negative force, called "fatigue", lowers performance. More fatigue accumulates by illness, emotional stress, physical overload, depression and lack of motivation, poor focus, etc.
Your performance is determined by fitness minus fatigue.
A single workout improves fitness but increases fatigue too. So designing workouts involves balancing the plus and the minus in a variety of ways.
The easiest way to see a difference is the weeks before a powerlifting meet.
A single factor coach will have a single brutal workout two weeks before the meet, then a long recovery to "fill the tank", so it is a little over-full on meet day.
A dual factor coach will have several very tiny daily workouts right up to a few days before the meet. This is done to increase fitness without much fatigue, then rest a few days to eradicate any trace fatigue.
Hope this helps!
The single factor theory is that some "gas tank" is depleted with a workout and filled with recovery. Everything is planned and timed around that single factor. Old HIT theories are the epitome of this kind of theory in practice.
The dual factor is that a positive force, called "fitness", is held in different amounts by different people. This positive force accounts for enhanced performance (more strength, more endurance, more intelligence, more won games, whatever the case may be). The amounts of "fitness" you have can be increased by training, nutrition, supplements etc. A negative force, called "fatigue", lowers performance. More fatigue accumulates by illness, emotional stress, physical overload, depression and lack of motivation, poor focus, etc.
Your performance is determined by fitness minus fatigue.
A single workout improves fitness but increases fatigue too. So designing workouts involves balancing the plus and the minus in a variety of ways.
The easiest way to see a difference is the weeks before a powerlifting meet.
A single factor coach will have a single brutal workout two weeks before the meet, then a long recovery to "fill the tank", so it is a little over-full on meet day.
A dual factor coach will have several very tiny daily workouts right up to a few days before the meet. This is done to increase fitness without much fatigue, then rest a few days to eradicate any trace fatigue.
Hope this helps!
blut wump
New member
It's more that a single workout depletes fitness and increases fatigue. After your fitness recovers you feel better and stronger. Similarly, your fatigue dissipates over time after the workout but at a slower rate. It's reckoned that the fatigues dissipates about three times slower than fitness recovers. As such, you can be fit enough to get back into the gym while still holding some fatigue from the previous workout.
Now, just as you can fry yourself to a frazzle in an individual workout which reduces your fitness to something very low, you can also accumulate fatigue to the extent that you are unable to perform. It just takes longer and we see the effects as overtraining.
The idea behind dual-factor is to push the fatigue levels to a point called 'over-reaching' where you are starting to feel the effects of overtraining. This is where your performance is starting to backslide and you feel generally worn out and in need of a rest. At that point you go into 'deloading' and allow the body to recover.
It should come back improved in the same way that you rebound from an individual workout but more so since the fatigue system works at a deeper physical level than the muscular fitness of day-to-day workouts. The body is tricked into thinking that it needs to adapt to a changed environment where it needs to be better to cope with longer-term hardships than the one-off effort of a single workout.
Now, just as you can fry yourself to a frazzle in an individual workout which reduces your fitness to something very low, you can also accumulate fatigue to the extent that you are unable to perform. It just takes longer and we see the effects as overtraining.
The idea behind dual-factor is to push the fatigue levels to a point called 'over-reaching' where you are starting to feel the effects of overtraining. This is where your performance is starting to backslide and you feel generally worn out and in need of a rest. At that point you go into 'deloading' and allow the body to recover.
It should come back improved in the same way that you rebound from an individual workout but more so since the fatigue system works at a deeper physical level than the muscular fitness of day-to-day workouts. The body is tricked into thinking that it needs to adapt to a changed environment where it needs to be better to cope with longer-term hardships than the one-off effort of a single workout.
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