What is a training program? This is an easy question to answer? Wrong! The run of the mill three days a week and are exactly the same every time you get anywhere! And what more you usually get the first three or four years at the head pop "master". Leg, chest press, lat pull-down and abdominal crunch all three groups of ten to 30 minutes on the treadmill, then, that sound familiar?
Real programs all have some characteristics in commonFirst, find a way to a continuum, which overload the body and second, can be built around your individual goals. What follows is an explanation of how you (and how to train all my athletes), a program together.
As mentioned above each has an individual target, and this will be displayed in the details of the program, but the basics must be kept the same.
General Heating
Specific warm-up
Prehab / Rehab
MainPhase
Conditioning
Let's look back to the standard program, the starting point is the warm-up, 10 minutes on the right bike? Well, what I would suggest is a bit 'different, I actually started with a general aerobic work, but this should be in the room again, or better done outside in the sun, basically free traffic! From this you can pay to switch to low-intensity dynamic movements with particular attention to hips and shoulders, keeps the intensity going under constructionmore labor intensive dynamic and possibly some level plyometric movements. Now up to this point everything has been pretty general, and everyone can do in the next section, however, is the beginning of individualization, which is our prehab / rehabilitation work.
This prehab / rehabilitation work depends on the results of the assessment, Fitness First and examples of common areas include work on glute activation or weakness of external rotation of the shoulder. Once this degree ofMain phase is entered. In addition, any person or athlete varies depending on their needs can be a powerlifter offseason work so hard and as such a cycle of a wave of training, where the intensity (weight lifted) is more than a week, but also reduce the repetitions for a set of rugby players in the season in total-body workout, and so on. The main problem is the steady progression and overload to ensure results!
Finally, everyone's favorite "conditioning" wealready looked at the usual 30 minutes on the treadmill, but I like to go with something more challenging. I would suggest a kind of high intensity anaerobic work. Proposals include the modified work as farmers Strongman, sled pulls, pushes, etc. prowler metabolic work or work as a hammer, or medicine ball to work.
So, to repeat, have a structure of the program, the progression should be built - and allow the body becomes overloaded and, finally, DOAIR CONDITIONING!
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