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British Journal of Healthcare and Medical Research - Vol. 10, No. 2
Publication Date: April 25, 2023
DOI:10.14738/bjhmr.102.13832.
Williams, B., & Horschig, A. (2023). The Technique Triad Theory. British Journal of Healthcare and Medical Research, Vol - 10(2).
147-156.
Services for Science and Education – United Kingdom
The Technique Triad Theory
Brogan Williams
The Strength Science Clinic, NZ
Aaron Horschig
Squat University, USA
ABSTRACT
A common theme that has been recently perpetuated through the medical
community is the oversimplification of injury science to the equation of load versus
capacity and the disregard for the influence of movement quality. The Adaptation
Model is based on the belief that one can recover and/or adapt to any stimulus or
stress that is gradually applied as long as it does not breach the system’s capacity;
and that, as humans, we can infinitely become better suited to our environment
regardless of what this environment may entail. Many who support this hypothesis
reject the importance of biomechanics, technique, and movement proficiency in
regard to injury prevention and rather promote this idea of adaptation in isolation.
Building capacity through many repetitions gradually involves neurophysiological
adaptations that improve skill acquisition, neuromuscular efficiency, and
technique. Therefore the “adaptation model” inherently involves an element of
“technique” in itself. “Load” and “Capacity” play a key role in one’s ability to adapt,
grow and perform at their best. However, this duality is incomplete without the 3rd
pillar - technique. In order to maintain ideal movement proficiency and drive
physiological adaptations, we must increase the load within the context of what our
skill and technique will allow. Although technique quality is described often on a
sliding spectrum-like scale, as requiring sufficient competency within certain
fundamentals as a prerequisite to increasing load allows you to improve skill
without increasing the risk of breaching your tissue tolerances. Increase load too
quickly, and you risk sporadic and uncontrolled migration of forces onto parts of
your body or tissue systems that do not yet have the required capacity to handle
such stress. With the proper movement patterns ingrained and the appropriate
dosage or load progressively challenging the capacity, the programming now
reflects the intensity of such stimuli based on the athlete’s ability to recover from
the fatigue debt created in training. As the programming progresses and the load is
increased, capacity requires technique and the ability to move proficiently through
the sport-specific movement. 1) Technique permits load because load requires
technique, 2) Load challenges capacity because capacity dictates load and 3)
Capacity requires technique because technique protects and maximizes capacity.
Keywords: Technique, Load, Capacity, Adaptation, Injury
INTRODUCTION
A common theme that has been recently perpetuated through the rehabilitation and medical
community is the oversimplification of injury science to the equation of load versus capacity
and the disregard for the influence of movement quality. Simply put, many believe technique
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British Journal of Healthcare and Medical Research (BJHMR) Vol 10, Issue 2, April- 2023
Services for Science and Education – United Kingdom
quality when lifting is not a key factor in injury risk, but rather, your body can adapt to any
movement given enough time for adaptation. This theory (justly called the “adaptation model”)
has led many to abandon fundamental biomechanical principles rooted in decades of literature.
The purpose of this paper is not to dismiss the “adaptation model” but rather to provide a clear
framework of how movement quality and the fundamental principles of “load” and “capacity”
coexist and influence the injury process. For this purpose, we will be presenting a new working
model called "The Technique Triad Theory" that integrates current data, the opinions of the
world's top clinicians and athletes, as well as traditional high-quality lost research principles.
WHAT IS THE “ADAPTATION MODEL”?
Adaptation: the process of change by which an organism or species becomes better suited to
its environment.
The Adaptation Model is based on the belief that one can recover and/or adapt to any stimulus
or stress that is gradually applied as long as it does not breach the system’s capacity; and that,
as humans, we can infinitely become better suited to our environment regardless of what this
environment may entail. Many who adopt this way of thinking don’t deny that poor movement
can cause the unwanted migration of force throughout the body - they just believe the body has
the ability to adapt (given sufficient management of load and recovery) without rising injury
risk regardless of the quality of movement [1]. This model has become more prevalent over
recent years; however, it is missing some key fundamentals that will be addressed in this paper.
LOAD AND CAPACITY
Capacity is defined by the ability to endure, withstand and recover from an induced stressor,
stimuli, or accumulated fatigue. This capacity is likely not a set point but one that indeed
changes based on many factors [2]. One's current state of capacity is likely closely related to
fatigue management, recovery, and performance outcomes, all of which are influenced by poor
sleep, nutrition, and dehydration [3 - 4].
While productive types of stress such as exercise, movement, and resistance training can
stimulate growth, non-productive stressors impact and tax your body negatively, causing a
reduction in performance and inability to recover. Every tissue in your body has a specific
capacity [5].
When a load is applied to a tissue much greater than its current capacity, there is an increased
risk of breakdown and injury. Imagine walking into a gym for the first time and attempting to
squat 500 pounds. For most people, this is a recipe for disaster; many tissues within the body
will be pushed past their biological capacity tipping point, increasing the risk of injury.
However, if increasing loads are gradually applied over time, our body's tissues can recover and
adapt to become stronger. To return to our squat example, this would be equivalent to a person
following a periodized program that began with a light load and gradually increased the weight
over many months and years. This method allows our bodies to develop stronger muscles,
denser bones, and more resilient tendons [14 - 15].
In the world of sports performance, "load" is frequently used as a proxy for the total "dosage"
of whatever stressor you are applying based on the training for that sport. For instance, a
marathon runner may increase total training "load" by increasing their run time, while a