What increases a capacity in us is a cyclical application of stress, recovery and adaptation. This simple program can be used to increase performance in many different categories of fitness: strength, endurance, flexibility, cardiovascular and cardio-respiratory conditioning, agility, power, etc. The first factor, stress, must be appropriately high or the body will not respond with an adaptive growth response because you have not asked the body to do something it already cannot do. There are times when the initial stress is too high. You’ll know it because you will not recover within an acceptable period of time (1-3 days). The elements needed for complete recovery and (hence, complete adaptation) are rest/sleep, adequate hydration, replenishment of electrolyte balance, and complete nutrition. The specific definitions within these areas will vary primarily dependent upon one’s age and level of conditioning.