Wednesday, November 23, 2011

When Should I Train?

Everyone is busy. I get that. If you want to get bigger, faster and stronger than training has to fit in the equation somewhere. The hard part is finding time to train with work, school, kids, significant other, pets, friends. When you add all this up, training is usually the one that is left out. But at what cost? You won't know until it's too late.

So when are the best days to train? Simple. Whenever you have time. I once believed I could only train on Monday, Wednesday, Friday so I could have a day off after each session. It can be tough to make yourself follow and certain routine with little room for flexibility. What if your kid has a recital on Friday? What if you have a meeting after work? What about the holidays? Don't get me wrong, you can fit it in on the days you want but something has to give.

I'll show you might work schedule and where training fits in during my day.

Monday, Tuesday, Wednesday
6 a.m.-Wake up and eat breakfast
7 a.m.-Coach before school
9-4 p.m.-Teach
4-5:30 p.m.-Coach After school

Same as Monday through Wednesday except with 2 football games finishing around 8 p.m.

Same as Monday through Wednesday except attending varsity football games after school until about 10 p.m.

Saturday and Sunday
Off from school

So you can see Thursday and Friday are out of the question and I'll use those for my "Off" days. Saturday and Sunday look good since my schedule is open and flexible. Those 2 days are used for training for sure. That leaves Monday, Tuesday, Wednesday to get another day of training. Monday is not the best idea because that would be 3 days of training in a row, I just did that and it was tough. By the 3rd day I was shot and grinding to get to the end. Tuesday or Wednesday will work because it will give you some rest from the back to back weekend training. You can get in an extra workout on any of the other days.

Look at your week and the things you have going on. Try to figure out the best days to train where distractions and obligations are at a minimum. Set aside that time and for you benefit have your session planned out so there is no wasted time or not knowing what to do next. I would even go as far as to write out the entire workout from your warm-up to the exercises performed. It would also be helpful to put a time limit so you know when you should be done. Hopefully these pointers can help training a priority.

Tuesday, November 8, 2011

I Don't Play That

It's pretty easy to say what people should be doing in their training. There are always some "Don'ts".

1.Don't squat with a pad.
The first thing you need for a good squat is a tight setup. Having a Maxi-Pad draped across will not let this happen. The bar has to be locked into your traps and if you have a pad on the bar it might give you some cushion but is that what you really need? Have the bar on your traps, set your lats take a deep breath and get ready to squat. As soon as you strap that thing on to the bar your testosterone lowers.

2.Don't skip your warm-up.

The warmup is very important. It prepares the body for intense exercise but will also let you know if PR's are on today's menu. A grinder warm-up can tell you it might be wise to dial down the training session because you might not have it today. Starting off your session should be a routine. From Elitefts Vault said it should look like this

Example: Sled 3 x 20 steps
GHR 1 x 6 reps
Pushups 1 x 10 reps
Chin 1 x 10 reps

After consistently performing this routine you can add more exercises and volume. My warm-up usually consists of Pull-Ups, Push-Ups, Neck Exercises, PVC Rolling, Shoulder Dislocations.

3.Don't be too hard on yourself.

I know for most of you training is what you look forward to but it can't be the focus of your entire life. Everyone has a lot going on, so when you don't have a great day in the gym it's not the end of the world. Learn from them and move on.

Got any to add? If so drop by the NB Strength Coach Fan Page.
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