It’s good to have a basic program in place. I’m going to do something with this principle which has never been done before. On one simple page, I’m going to give everyone a formula for training. This will cover most every goal you might have. It will work for any sport, any goal, and any training situation.
Basic Components– For any sport or training goal, you will need these components. Give priority to what your goals are, as well as what you need to improve on.
- Aerobic conditioning – No matter the goal, your heart and lungs need to have a basic amount of conditioning.
- Anaerobic conditioning – This is glycolytic interval training, your ability to maximally produce energy for 30 seconds up to 3 minutes, it combines aerobic conditioning and strength along with your body’s ability to rid itself of lactic acid (the byproduct of muscular exertion).
- Stability/ Agility- Balance and your ability to move in an agile way.
- Flexibility- Your range of motion and your ability to move dynamically.
- Strength- Your ability to exert force.
- Power- Your ability to apply force with velocity (speed).
- Your sport or goal- What exactly is your primary goal? This will determine how you train.
- Practice the skills for your sport or goal- If you have a specific goal, let’s say golf for example, you will have to train specifically for that. I don’t care how fit you are, you need to be specific. If you want to hike the Appalachian trail, you better get out and hike!
- Health care, performance and fitness testing and retesting- Get your routine physicals, and also use OBJECTIVE performance and fitness testing to determine what you need to work on.
Sample Schedule for Everyone
*If you have a sport, or hobby you’re training for, add in 30-120 minutes of practice, 5 days per week. Play Saturday and Rest on Sunday.
Day 1- Stability (5 minutes), Flexibility (5 minutes), Strength and Power Training (30+ minutes)
Day 2- Flexibility (10 minutes) Aerobic Conditioning Intervals (24 Minutes) 1 minute Intense, 1 Minute Moderate
Day 3- Stability, Flexibility, and Strength on the Floor (30+ minutes), Optional 20 Minutes Strength Training with Weights
Day 4- Flexibility (5 minutes) Aerobic Conditioning (30 Minutes)
Day 5- Stability (5 minutes), Flexibility (5 minutes), Strength and Power Training (30 minutes) + Specific Training.
Day 6- Aerobic Conditioning Moderate Intensity (30-45 minutes)
Day 7- REST!
And remember…there’s never been a better day than TODAY to make it happen!
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