Ten Commandments of Training

1. Have a Plan

It is important to have a list of goals and the steps to reach the goals. Doing this is the key to self confidence and motivation. Keeping a log of how you do in following your plan helps to see what does and does not work for you. This will help you to create better plans in the future. The best logs include not only information about strength and cardio training but nutrition, sleep and motivation as well.

 

2. Train in cycles

Plan a 6 – 12 month training cycle. It is difficult to maintain top shape or train at maximum levels all year around. We all need periods of physical and psychological recovery. Build an adequate base of endurance and strength before adding work. Peaking for sports performance means increasing workout intensity as well as sharpening technique. This type of training is only used for short periods of time, (4 to 12 weeks), to prepare for competition. After a period of competing there should be a period of reduced training, rest and recovery leading into another cycle of base and strength building which should see you improving on your previous personal bests.

3. Use the Hard/Easy system

For training effect to take place, a period of overload needs to be followed by a period of rest, during which the actual adaptation to the stress takes place. Exercise physiology research has shown that the hard/easy cycle for training needs to be 48 hours or more. It has also demonstrated that alternating hard and easy workouts is more effective training than doing the same workout each day. Thus alternating hard and easy days is appropriate training for all fitness participants and can maximize results while minimizing burnout. The most common beginner mistake is to do the same intensity and the same duration every day.

4. Train specifically

Ask yourself, does this training make sense for the activity I’m planning to do? If not, do something that makes sense. Adaptation needs to be specific to attain your goals. You must train duration specific energy transport systems and you must train volume and intensity specific neuro-muscular responses. This means if you are a boxer, don’t train like a marathon runner. And if you are a marathon runner, don’t train like a power lifter.

5. Don’t train any more than you have to

Efficient trainers are healthy trainers. There are no bonus points for doing a longer workout than you’d planned. Most injuries seem to occur when people feel good and over do it. Remember that how you feel is a poor physiological measure of how you are. Err on the side of conservatism. If you feel bad, do less. If you feel good, stick to your plan. Don’t do more. Always emphasize quality over quantity.

6. When doing cardio, Focus more on speed and intensity over distance and time

The risk of injury from over-training must always be factored against the gains made. By focusing your “aerobic” training on speed and intensity over distance you will receive the maximum physiological improvements possible in the minimum time. You train all the energy transport systems you need for aerobic endurance by alternating bouts of more intense speed-work with active recovery periods, during any cardio activity. By combining intervals alternating slow periods and short fast periods you avoid the risks (not to mention the boredom) associated with the high stresses of long drawn out cardio training sessions.

7. Add variety

Varying a number of aspects of your training avoids injury and keeps you mentally interested. For strength training try experimenting with different modalities such as resistance bands, sand bags, medicine balls etc. For cardio training as well as trying different equipment you can vary pace, distance, courses, terrain etc. For an intense and challenging twist try cross training by combining alternative cardio and strength activities into brief, intense and challenging circuits. This type of training can directly increase your overall fitness and resistance to injury and burnout allowing you to train consistently for long periods.

8. Make your training enjoyable

If you are not enjoying the training, you will not be able to maintain your commitment. Variety, mentioned above, will help. Also consider things like a once a week fitness “adventure” where you try something you have never tried before. Take a class you have been curious about or explore a martial art. Join a sports team an outdoors training group or a run for fun group.

9. Hire a Coach or Personal Trainer

At least educate yourself on training techniques and your body’s responses so that you can coach yourself. If you cannot follow the rules and need more help, hire a Trainer or Coach. A Trainer / Coach should help you set up and follow a program based on your ability and your goals. A Couch / Trainer’s primary goal should be to keep you healthy and motivated.

10. When in doubt, rest

This is the golden rule of training. Do unto your body as you would have it do unto you. Listen to your body. If it is saying, “I’ve got a problem, what now?” The usual answer should be to take a day off, either your head or your anatomy need it.

PAU for NOW

TAKU

 

International Child Protection Month

September is International Child Protection Month.

 

TAKU’s NOTE: This subject speaks for itself. Get involved, spread the word, find out what you can do. Click the links to explore

Personal Safety Tips: PART ONE – Adults and Teens

This week I offer some simple, no nonsense tips to help you protect yourself from most assault, abuse, & other violence:

1. Act Calm & Confident. People will listen to you more and bother you less when you act aware, calm, and confident, not scared, mad, or aggressive. Show confidence in a way that is respectful, not challenging.

2. Stay Aware. Pay attention to everything around you: people, animals, cars, buses, & bikes. Notice people’s voices & gestures. Think about what you notice. Avoid using headphones.

3. Make Safety Plans. Identify the safest way to go places, even if the safest way is longer. Decide where you can get help, like in stores, along your routes. Practice interrupting & saying, “Excuse me, I need help.”

4. Plan to Carry Stuff Safely. In public, keep money & expensive items, like phones, out of sight. Use bags or carts that make it easy to move confidently. When possible, carry less.

5. Use Simple Safety Strategies. Consider sitting closer to the front of the bus or train, not the back, or by the aisle, not the window. Keep an important key or ticket in a pocket, not in a bag that could get stolen.

6. Move Away From Trouble. If someone’s behavior seems unsafe, leave as soon as you can. Move closer to a place you can get help, like a store or office. Speak up to get help. Persist until you get help.

7. Let Go of Stuff. Fighting over possessions is dangerous. Leave valuables at home when you can. If people are threatening to get your stuff, let it go. Leave. Go to people who can help you.

8. Speak Up. If something bothers you, say so. Set clear boundaries. Know how to say ‘Please stop.” Be ready to yell in an emergency. Be specific about your problem, where you are, & what you need.

9. Use Words Safely. Using mean, threatening, or attacking words, even if someone else did it first, can make problems much more dangerous. Using calm, clear, respectful language is safer.

10. Don’t Let Other People’s Words Control Your Feelings or Behavior. Filter verbal attack so you can notice unsafe, disrespectful words without letting them control your own choices and behavior.

11. Control Your Space. Open the door to your home only when you know you want to let the other in. Be willing to leave places, conversations, or relationships to be safe. Get space from people pressuring you to give money, time, or attention you do not want to give.

12. Put Safety First. Get Help. Being polite, kind, and respectful is important, but being safe is more important than being polite, kind, and respectful. Know how to get help from people you know and how to get help from strangers in public. Safety is more important than embarrassment, inconvenience, or offense.

13. Know Basic Physical Self-Defense Skills that Work for You. In a short time, people of all abilities can learn simple physical self-defense skills that fit their ages, physical condition, and life situations.

TAKU’s NOTE:

This free resource provided by Kidpower Teenpower Fullpower International, a nonprofit leader in education for the prevention of bulling, abuse, abduction, and violence since 1989. Serving people of all ages, all abilities, and all walks of life. For more, visit www.kidpower.org, call 800-467-6997 ext.1#, or email safety@kidpower.org.

Everything Works and Everything Fails To Work

Look! It's a magic exercise!When you spend a couple of decades watching the world of fitness and strength training you see a lot of strange things. Often you see the same strange things repeatedly.One of the things that happens like clockwork is a Hollywood movie featuring somebody in great physical shape who has his shirt off for several minutes of screen time – and the inevitable publicity for the ‘workout’ that made it all possible.

Movies like 300 or The Wolverine or a dozen others, TV shows with actors likeTrue Blood’s Joe Manganiello, who has a great physique, all give rise the the inevitable magazine and web articles that feature “The Workout” used by the celebrity.

The idea is fostered that if you only had the Secret Workout of the celebrity you could have the same fantastic physique displayed by him.

There Is No Secret Workout

Here’s the truth: There Is No Secret Workout. The reality is virtually any workout can work to some degree and every workout – without exception – can utterly fail. There is also no secret technique like doing biceps curls on a colorful Swiss ball, or twisting your wrist at the top a a curl or flexing your shoulders at the top of a deadlift. All of these alleged benefits can be thwarted simply by stupid workout planning.

Put three guys in a gym and one of them will swear three sets of 10 to 12 reps to failure is the secret workout of champions. Another will say it’s one very slow set to failure. Another – bless him – will say it’s timed sets of strong range reps.

And guess what? All of them could make good progress or all of them could fall on their face. You can lift cinder blocks in your back yard and build some muscle. You can break rocks with a sledgehammer and build some muscle. You can lift sub-maximum weights and gain some muscle.

You can also do all of the above and overtrain and dig yourself into a metabolic hole where you get sick and/or lose the motivation to do any exercise at all.

Train Blind Or Train Smart

The reason any potentially productive workout can fail is because people train blindly with it.

It doesn’t matter if it’s a celebrity workout, a pro bodybuilder workout or a workout I created just for  for you – you can overtrain or undertrain with it and get absolutely nowhere. In fact, you can make your overall health worse, not better.

The Dirty Secret

The dirty little secret is that it’s what happens outside the gym that is vastly more important. Namely:

a) Did you get enough rest to recover 100% from your previous workout

b) Did some new muscle grow, and

c) What is you plan to generate higher intensity on your next workout?

ALL of that is determined outside of the gym!

There is no excuse for working blind. It’s just dumb. And needless.

Take basic measurements of your intensity and then make sure that intensity  increases on every exercise during every workout. Don’t turn a good workout into a bad workout by not planning it properly.

TAKU’s Note:  This week features another great little article by my friend Pete Sisco. As always I appreciate him letting me share some of  of his excellent work here at Hybrid Fitness

Are You A New Man (or Woman) Today?

Wow! I improved 6.4%!!The logical foundation of strength training is that we build muscle by lifting heavy weights. It’s an adaptation of the body similar to developing darker skin as an adaptation to intense sunshine. We call that adaptation a suntan. Stand in the shade and your tan does not get any darker. Lift an easy weight and your muscles don’t get any stronger. Makes perfect sense.

So if you want today’s workout to build some new muscle you will need to lift a heavier weight than you usually do. A heavier weight than the last time you lifted. Or maybe if you lifted a weight for three reps last time you need to do four reps today. Something more intense. Something akin to brighter sunshine.

If your last workout was truly productive it stimulated some new muscle growth. If you waited enough time for that muscle to grow (like you have to wait for hair and fingernails to grow) then you should be stronger today. So when you return to the gym you should be able to lift a heavier weight or at least generate higher intensity (total weight / time).

Your last workout is inferior now. It’s like standing in the shade. You need more intensity today because you are a stronger person than you were during last workout. You are a new man.

No Two Workouts The Same

If every workout you perform is productive (and is there any reason it should not be?) then it causes new muscle to grow. If you have new muscle you are stronger. If you are stronger you should lift heavier weights more times. If you are doing everything right then every workout should be different than the last one. No two workouts should deliver the same intensity to a target muscle.

Of course, it’s impossible to know if today’s workout is more intense than the last one if you don’t take some basic measurement.

Which Set Is Better?
The fact is the first example is better by about 5% in terms of both momentary intensity andsustained intensity. This is something you can’t just “feel.” To know these facts you have to measure things.

The reason so much crappy advice gets circulated year after year in gyms, magazines and blogs about strength training is because nobody measures anything in the gym. So nobody gets proved wrong. Measurement cuts through the opinions and gets down to facts. What exercises deliver the most intensity to the triceps? What combination of weight and reps delivers more intensity?

When you measure you suddenly have facts instead of lore and opinion.

When you measure you can pre-engineer productive workouts.

When you measure you can become a new man or woman.

TAKU’s NOTE: Thanks very much to my friend and mentor Pete Sisco for letting me share some of  of his excellent work here at Hybrid Fitness

Product SPOTLIGHT: Solo Strength

 

 

This week I want to shine my spotlight on a very cool product I recently discovered, SOLO STRENGTHSoloStrength is an innovative device designed to allow the user to do a wide array of body-weight exercises. The SoloStrength is built to last and easily adjustable for a wide variety of exercises as well as to allow for all fitness levels from beginner to elite.

With the addition of a few simple tools such as resistance bands or a suspension training device, one could have nearly limitless exercise options. Add to this the ability to do maximum static contractions across various ranges of motion and one can see how this device can easily build maximum strength in minimum time.

Check out the videos on YouTube and give them a call to find out more.

PAU for NOW

TAKU

 

TAKING A BREAK:

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