If you look at athletes of today and how they are successful, you will need to take note of nutrition, work plans, sleep routines, strength and power training, endurance training, hydration etc but not everyone wants to become a athlete, each one of us are different and unique, with weakness and strengths. I would love to help you on your own journey to fulfil your potential, help push you as far as you are willing to go. Design your ideal program for you, it’s always best to not gloss over any weakness but use that to help build a better you, as your coach we will need to consider the following components of fitness
- Strength
- Muscle endurance
- Endurance
- Fitness
- Speed flexibility
- Body composition
As the workout itself is important along with nutrition, they both play a key role in the chain to success, we have to add and can’t underestimate recovery, the muscles need time to heal, if you train to much your overtraining, which can result in both physical and psychological symptoms, it’s simple as that.
Once established goals are set, the rep range will be a key, as we want to train efficiently, if you are fatigued the training will become counterproductive as you won’t be able to perform 100%, so when doing power reps of 1-5 reps on the bench press for example we want to lift explosively, it took me by surprise to fully understand that my technique at the time wasn’t 100%, the way I was taught was to lift the bar slow and with control, down to my chest, pause, then back up, this was wrong for powerlifting, after seeing a specialist powerlifter I soon understood and learnt that you need to lower the bar quickly, roughly 1 second controlled without a pause, then explode upwards, the results in greater power gains where incredible, you need to rest of 2-3 minutes per set to replenish the creatine phosphate. Improving muscle endurance is a quality that can be overlooked, it’s the ability to continuously work a muscle without the muscle failing, it’s more of a athletic approach, as you avoid the bulky look and focus on keeping the muscles lean, also by keeping lean it helps keep the full range of motion and movement while not limiting or reducing flexibility, extremely good for athletes and specific sport activity’s.
Will also look at the following:
- Workout intensity and volume
- Rep range and keeping it mixed up
- Your song playlist, most important factor!! It releases endorphins in the brain which can heighten the excitement feeling, this could be a new PB (personal best) or improved endurance time, it also distracts the body from aches and pains of working out.
Track and measure your performance during training is a great way to push your body further by logging down the progress, it’s also a great way to keep you motivated. It’s important to me as your coach to see the break down or frame by frame of your day, in terms of exercises, how you perform those exercises and the nutrients going into your body, it gives us a platform to work on, it’s important to put as much information in as possible as we might have to modify currant training or add new training/diet programs that are needed and address new techniques.
Today with modern society and with modern technology we should take advantage of the tracking gadgets available, whether you invest in the most expensive advanced equipment like fit bits, my zone belts or food tracking aps, to simply writing it down with pen and paper is a great way to keep you motivated and analyse the detail.
To promote rapid post exercise recovery, consuming 1 to 1.5 gram of carbohydrate per kilogram of body weight per hour with 30minutes after exercise and then at 2-hour intervals up to 6 hours, exercise lasting less than 45 minutes there is no performance advantage to be gained by consuming additional carbohydrates. If you listen to the studies they have found that consuming protein 20 – 25 grams with carbohydrates immediately after exercise enhances recovery and promotes muscle building.