Overcoming Adaptation in Vocal Training:
Unlocking Your True Potential
Part II

Strategies to Overcome Adaptation
In
Vocal Training and Vocal Performance

1. Change Your Vocal Training Program:
   • Periodization: Implement a structured training plan that cycles through different phases (e.g., hypertrophy, strength, endurance). This can help prevent your body from becoming too comfortable. Used in sequence, the Beginning and Advanced Vocal Exercises found on MaJoVTA.com do this for you.
   • Variety in Workouts: Once you’ve truly mastered the basics, introduce new exercises. Then, change the order in which you perform them, or switch up how you perform them (use a ‘hum’ or ‘motorboat’).
   • Incorporating different modalities—like playing a different instrument, acting in a plays, singing in a choir or doing improv—can provide fresh artistic and creative challenges. Then, you arrive ‘fresh’ back into the room for Vocal Training.
2. Alter The Intensity and Volume of Training:
   • Progressive Overload: Gradually increase the length and pitch compass, number of repetitions, vowel combinations and/or duration of your vocal workouts. Small increments can lead to substantial gains over time!
   • Variable Intensity: Incorporate high-intensity interval training (HIIT). Yes, this works for Vocal Training, too! Tempo runs (performing the exercises much faster) may be a helpful addition into your routine.
   • Finally, alternating between high and low intensity can stimulate help you press through adaptations and stimulate new growth!

1. Focus on Recovery:
   • Active Recovery: After a vigorous practice session or performance set, include low-intensity physical activities other than singing. Take a walk, or do light stretching on rest days to promote blood flow and recovery without adding stress.
   • “Brain” Days: Use the ‘rest’ days from singing to memorize song lyrics, sit at the piano and learn notes, or listen to other music to find songs you might want to perform.
   • Sleep and Nutrition: Prioritize sleep and proper nutrition to ensure your body is ready to tackle new Vocal Training challenges.
   • How’s your Hydration?

The Recovery Regimen is just as important as the workout or performance itself!

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#restdoesnotequalrust
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