Express,
Recover,
Adapt It’s a concept to allow coaches to have a framework understanding of what people should be doing in fitness (exercise). We want to have principles in place to ensure that the stimuli that we’re giving clients is effective. If that ideal is growth, you work backwards because growth is at the end, and growth=adaptation. Adaptation needs to mean that there was learning taking place and that you were better than where you started. In order to get there, you need to recover from whatever you’ve expressed. Working backwards from that recovery means you should now be capable of doing another stressful component, possibly more challenging than the 1st (expression), and that it still leads to you getting better. We work backwards to expression. An expression can be perceived as coming in many different forms because people think that when you do something you’re expressing. The way I like to give the analogy of it… there are people doing let’s say burpees in a metabolic environment, and because movement looks like a burpee, people believe they’re expressing just because they do them. But, they’re actually not doing burpees, they’re just falling to the ground and then standing back up in a mechanical and metabolic environment. When people try to express things that they can’t actually express, they will learn how to survive as
opposed to truly expressing what they intended to express. They will have a really hard time recovering multiple different systems to come back and be better at that expression the next time. What ends up happening is that when they get into this recovery aspect, their brain, and bunch of other systems, say “You just basically did the best thing possible to survive what you just did is a stimulus.” That then tells your entire system, and your autonomic function and homeostatic
mechanisms, to say “We need to do whatever is possible to ensure they can try to express that again.” Now, this is built on a base of a compensated remodel of adaptation because they didn’t actually express what they intended to express, a burpee in this case. They did a lot of flopping. They couldn’t control the movement, and now their brain is like “Oh you want to do that moving over and over, well this is what we got to do.” Mechanically & metabolically your body creates compensated patterns to ensure you get to do that again. That leads to a compensation, NOT growth because if it was growth, you would come back and be better at form and technique and position of that burpee the next time you performed it. But it doesn’t do that, so you actually
don’t come back and adapt from that really shitty expression of that. There’s numerous analogies I can use to discuss that, but that’s what we mean when we say: Express
Recover
Adapt/Grow You need to actually be able to express what you want to express and what the goal is of doing it. Then you’ll know if it’s effectively expressed because you’ll be able to recover from it because it was expressed under this base support that allowed you to recover. If you can’t recover and adapt and get better and learn and you don’t come back to homeostasis or better after that stress, then it was useless for you to even try to express what you were trying to express in the first place.