Training Programs

Below are your training and nutritional protocols for next week. Remember, this week of rest and recovery is designed to rebuild your body from the inside out (literally beginning at the cellular level).  Invest into this week and you will come back in phase fifteen stronger and mentally ready to take on the next level of performance. 

Food Dictates Improvement  
Also, your need for consistent food and sleep will be imperative to the gains you make from day to day and by the end of the week, so please plan ahead with your food sources (dark green, light in color, fresh and readily available).  One suggestion would be to add one serving of whey protein right before bed to increase your intake of amino acids (the building blocks of muscle) – you will notice an improvement in your recovery and endurance the next day.  Also, to evaluate your hydration levels, please remember to weigh yourself both before and after each workout and utilize your sweat rate calculator to ensure that you are not losing too much water (ideally in the 1-2% loss range). 

Also, I strive to put stretching and soft tissue notes within each workout (pre/during/post) as an injury prevention effort.  I acknowledge that stretching is not “fun”, but neither is sitting on the couch mending a strained or torn muscle (creates movement) or ligament (attaches muscles to the bone) associated with a crash.  Remember, when your range of motion (how far a muscle and/or a joint can move without restriction) is at an optimal level, your risk of injury is reduced by 70-80%.  Beyond the reduction of injury, having a better range of motion means that you will have less restriction within the muscles which will convert to better endurance and higher outputs of power – you can go faster, longer just by focusing on your stretching and soft tissue work. 

 Another idea behind the Work Smart, Not Hard and Avoid Overtraining concept.

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“I have never known a really successful individual who deep down didn’t understand the dedication and discipline it takes to be successful.”