The 3 Weeks Out Phenomenon

When it comes to training knowing your time line is key to getting results. Not only do you want to have a timeline so that you are fresh for camps, but it is also allows you to be peaking for camps, or tryouts.

One thing i have observed over the years is that whatever skill you had been working on 3 weeks before camp will likely be the skill you will be peaking at during camp. So if 3 weeks before camp you worked on strength then you will likely be maxing out on strength while if you worked on power endurance then you will see maximal gains about 3 weeks from you starting that workout. It is important to look at your sport, its needs and organize your training with those goals in mind. More strength and power sports like football may require you to focus on strength and power close to the start of the season, while more endurance sports like soccer may require endurance drills. The key is to look at the primary sports energy systems needs, how long average plays are and does the sport require feats of strength that are short, or quick explosive movements in a short time. Then you maybe using the same energy system but require different loading heavy for strength or lighter and more explosive for power or maybe a combination of both.

The key is to look at your sports needs:

Endurance Sports / Aerobic System -Soccer, Cross country running,

Power Sports/ATP Energy System: Football, volleyball

Power/Endurance Sports/ ATP and Glycolitic : Hockey,

Strength/Power Sports/ ATP: Football

Strength Sports: Football

As you can see some of these sports have overlap with different needs so breaking them down to what is the primary need of the sport and position maybe needed. Take your time planing out your program will help you maximize performance and allow you to compete at your best.

 

Getting Back Into the Routine

Summer Holidays are coming to an end and that means getting back into your workout routine. Many of you have been lounging by the beach, having backyard bbqs an just enjoying the summer. Now you need to get the kids to school, pack lunges, walk the dog and get back into some sort of routine. Let us look at some ways to get you back into a workout routine.

1) Don’t wait – it is easy to say this week is busy and i will wait until next week but getting back into some kind of workout routine is key. Maybe not your usual 1 hour workout but maybe a quick 20 minute session at home or the gym. Something like

10 squats

10 pushups and a

400 meter run  for 5 or 6 rounds

These quick workouts are a great way to get started and get into some sort of routine.

2) Do not stress the small stuff – life is going to be busy and it will be easy to stress about missing a workout. Do not do that, missing a workout will not make or break your new fall goals. If something pops up and you cannot train do not worry, instead go on with your day and get back on track next week.

3) Get your rest – Many of you are probably starting to get the kids in bed but are you getting to bed yourself. Rest is key to get in shape and ignoring your rest will make this stretch more stressful meaning the work you do will give you less results. Start getting your rest by going to bed and getting your 7 hours of sleep.

The holidays are always a blast but getting back into a routine this fall will make things easier.