Welcome to Phase 12! Attached are your Phase 12 testing, training & nutritional protocols for next week – please review each day’s notes and video links. The key to testing your percentage of improvement is all about coming into each assessment fed, hydrated, rested, and focused.  The key to performing to your fullest potential each day is how you address recovery.  Plan ahead and let’s see your true improvement numbers!

Incremental Load

As frequently outlined and mentioned, pay close attention to the work to rest ratios – they are created specific to where you are at in your training cycle.  If you push the intensity too high or too long and/or don’t allow enough recovery (specific to your season’s goals), your progress will be hindered, and your risk of injury will increase substantially.  Within the physiology world, consistency from day to day, week to week, quarter to quarter is the key to consistent results.

Within my Blueprint of Success program, I refer to this as incremental load as it relates to linear progression – think about the concept: if you improve a little every day and you support your efforts with high quality food and sleep, your progress is predictable.  Frequently I get asked, can I get better quicker?  The answer is yes if you are willing to pay extra attention to your food and sleep habits.  It is as simple as that!  However, because sleeping and eating doesn’t require sweat and even physical discomfort, these two elements are the ones that are most overlooked and even neglected at some level.

Complement good eating & sleeping with consistent stretching, maintaining proper hydration, and following a solid mental development program are all elements of Working Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“If your actions relevant to fitness and performance inspire others to face the fear of failure, you have become a leader.”