Training experience: when pushing it or pushing it to the right
Over the course of your training life, you will begin to learn more about your body’s ability, performance, and recovery. You will learn when to push it and when to push it right on the weekly program.
Sometimes when creating your own training plan you can get a little too aggressive and write something that looks easy on paper, but that’s too much, even for a seasoned athlete, tactical athlete, or keen athlete. fitness.
My local training group had one of those days this week. Here are some ways to prevent such an event and how to deal with it when it occurs due to under-recovery reasons.
When to push harder or when to relax
1. After unraveling
The start of your training week is usually the best time to push harder to learn your personal bests in training. After a day or even two days of rest, the recovery process will be optimal, especially if you sleep well, eat healthy and stay light before testing.
Athletes do this all the time before competition. If you want to perform at your best in a weight training or powerlift, run or other cardio-rhythmic event, or beat your personal best in a Swedish gymnastics test, a few recovery days will come in handy.
2. Feel exhausted
When you feel tired and unmotivated to train hard, you may be overdoing it or under-recovering. If the workout is too long, take a few miles out of cardio, a few reps of the lifts and Swedish gymnastics, and make it a shorter workout with more stretching and mobility.
Sometimes when you train hard you get days like this in the middle or end of the training week. Knowing when to downshift or when to shift things to the right and crush them tomorrow can save you from poor to poor performance that day and even save you from injury.
3. Feeling sore from previous workouts
If you are doing workouts without enough recovery time for a muscle group that has been working hard (like leg day), you may want to shift it to the right one day before attempting another similar workout day or a day of cardio that involves working the legs hard.
When you’re in pain, swapping out a workout for a day of mobility and shifting the schedule to the right one day can be all the recovery time you need. Stage days can often require an additional 24 or 48 hours of recovery in addition to the time scheduled between training days. You can also do something else, like an upper body day or a low impact cardio activity, to help you get a good workout. Also relax a bit if you are tense from previous workouts.
4. A combination of things
Often times, a bad night’s sleep, a long night on the town, a hard day of physical labor in the summer heat after a workout, or poor eating habits can be the thing that tips the scales in the sub. -performance with your training. For optimal training, hydration, electrolytes, recovery and sleep must be in perfect balance; otherwise, a neglected area will tip the scale into an area of low performance.
Watch all week
This week, after an interval push-pull-leg routine (Monday: upper body muscle push; Tuesday: upper body muscle pull; Wednesday: leg day), we have scheduled a mobility day on Thursday that only included cycling, elliptical, stretching. and foam rolling.
We all felt pretty good after the easy day, but the pain set in on Friday as we planned to do a run on the beach with upper and lower body exercises. The legs weren’t okay (not just my old legs but lots of teenage and 20 year old legs).
The answer was to mix up more stretches instead of leg exercises (squats, lunges, etc.) and postpone the planned ruck workout until Saturday. At the end of the week, we didn’t miss or skip anything on the training cycle, but had to change part of the week a day later. It was an easy fix.
Ultimately, look at the big picture and write down your training volume over the course of a week and months to make sure you are progressing logically and making smart training decisions that allow for rest and recovery. If not, you need to adopt a mindset of “actively pursuing your recovery” before you can push yourself in the right direction.
Stew Smith is a former Navy SEAL and Fitness Author Certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit her Fitness e-book store if you are looking to start a workout program to create a healthy lifestyle. Send your fitness questions to [email protected]
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