Training Programs

Attached are your P4 Re-Testing Protocols for next week. Remember that your time trials are going to be used to update your heart rate spreadsheets.  We will take your maximum heart rate number (per discipline) and the average of your last four week’s resting heart rate weekly average to ensure that you are using the most accurate and productive heart rate zones to enhance your aerobic engine, burn unwanted fat, and hit the necessary intensity levels to enhance your lactate tolerance.

Aerobic Base & Physical Strength – Your Foundation to Improved Speed and Endurance

At this point in your program, I want you to stop and think about all of the elements that have contributed to your current level of speed?  The answer to this question is a solid aerobic base complemented with a strong physical strength base.  When you are strong, you produce the “force” necessary to get up to speed and maintain.  Your aerobic engine has developed in two ways: first, your heart now pumps more blood per beat than it did three months ago.  Second, you have created more capillary beds within the muscles.  These capillary beds are the channels for fresh oxygenated blood to efficiently get to your working muscles along with providing channels for the dissipation of lactic acid (the by-product of burning stored sugar in your muscles and liver).

With this in mind, mentally embrace your blue-aerobic enhancement workouts displaced throughout your training week.  When you realize that your speed is a result of your aerobic training for the last three months, think where your speed will be three months from now if you keep developing on par!  Like I have mentioned before, your potential as an athlete is only limited by injury, illness or over-training (in regards to both volume and/or intensity).  Though completing speed work is an adrenaline rush, please keep your weekly volume of high intensity training under control by adhering to the volume and intensity as outlined within your training schedule.  By documenting your body analysis information, updating your heart rate spreadsheets weekly, and paying attention to your energy levels and performance results as it relates to your food and fluid intake, you will stay on your continual path of improved performance.  Remember, stay focused on the blueprint that has gotten you this level of performance – make adjustments to keep improving and ignore negative people that train without purpose and/or focus.

Another set of tools to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Results are the meals of champions.”