Training Programs

Attached are your protocols for next week – please take the time to read each day closely to ensure that you are familiar with the purpose of each workout.  Please remember to review your testing results from last week, your body measurements and your body analysis spreadsheet when you get a moment.  The data from these assessments and biofeedback reports, provide important insight into how your body is adapting and the direction you need to take your training to maximize your progress. 

As the header of your schedule indicates, the intensity and durations levels are designed intentionally to ensure that your body (energy systems, muscles, tendons, ligaments, etc.) is progressing in accordance with your personal goals and objectives. If you push too hard, too long, too often, you will increase your risk of injury and/or illness – then you have no choice but to slow down!  Ironically, the active recovery (i.e. blue workouts) are the opportunities for your body to “absorb” the load levels that you have subjected your body to.

Note that multi-vitamins will cause your urine to be slightly yellow (this is due to the Vitamin B’s in the multi-vitamin) – please  keep in mind that if you are taking B-Vitamins or a multi-vitamin that contains B-Vitamins, it may take until the middle of the day before your urine becomes clear again (even if you are consuming fluids consistently) – this is perfectly fine! 

Also, review your Body Analysis information on a daily basis – ideally, you want your evening weight up three to five pounds over your morning weight.  You can make this happen by consuming fresh fruits and vegetables along with drinking half of your body weight in ounces (spread out over 8-10 hours).  The reason for this “weight gain” during the day is due to you retaining water associated with the carbohydrates found in fruit and vegetables [Note: to store one gram of carbohydrates in your body for future energy, you store 2.8 grams of water!]

Please let me know if you have any questions or need anything clarified! Remember: Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for week:

“Start where you are. Use what you have. Do what you can.”