With our week of testing in the bag, we now embark upon a new cycle of training. For the Fitness track, expect an increase in volume and subsequent focus on muscular stamina and cardiovascular endurance. Expect less style workouts and more weight training interspersed with gentle zone 1 aerobics. Competitor track athletes will be focusing on posterior chain strength and upper body pulling stamina via a deadlift / strict pullup cycle. For those athletes who are in the Competitor program, it is imperative that you attend class on Mondays and Thursdays as these will be the set days for this program.
Things to consider during this phase of training:
*Nutrition is imperative. Given the higher volume of training, it’s time to get the diet on point. For Fitness folks this means the restriction of all grains from the diet. However, this does not mean that carbohydrates are the enemy. You must consumer carbohydrates to survive. Consume dark leafy greens, pepers, squashes, broccoli, etc. If you can handle starches like potatoes, eat them! Boost intake of good fats i.e. almonds, cashews, olives (oil), avocados. In regards to protein, your body needs 2 grams of protein for every kilogram you weigh. (170 pounds / 2.2 = 77 kilograms. 77 x 2 = 154 grams of protein consumption per day.) While the Paleo nazis might run out into the street after hearing this, Competitor folks, find grains that your body can handle and EAT THEM. The amount of carbohydrates your body needs for performance needs demand a higher than normal amount of carbs. From my own anecdotal evidence, I find that I need a denser source of carbohydrates in addition to the vegetables and fruits I consume. For me, my go to carb-dense sources are potatoes, sweet potatoes, and WHITE rice. Look less at these foods from the vitamin and minerals they provide and more as simple sources of easily processed carbohydrate.
*Sleep! You need 7-8 hours of sound sleep a night. Want to recover between workouts? Sleep! Want to stay free of illness? Sleep! Want to boost your testosterone, a key anabolic (muscle building) hormone? SLEEP!
*Improve your mobility. This is a no brainer and should be done ALWAYS throughout the year. One simple way to do this: get to class at least 20 minutes before class starts. This will allow you the proper time for myofascial release, unlocking your joint capsules, and work on basic positioning. A better way to do this would be to attend our ACTIVE RECOVERY CLASS FOR ATHLETES. It’s one hour dedicated to helping you learn how to heal and fix your banged up tissues. One hour. Every Saturday at 12:00 pm (*Note: no ARCA this Saturday April 26 as I will be out of town this weekend.) Email [email protected] for details.
*Check your ego at the door. The percentages for your lifts / rep schemes are prescribed for a reason. Don’t base the amount of weight YOU lift / reps you do based on what your buddy lifts. Be patient. You cannot rush strength. Step back and see the big picture.
Let’s get after it!