Training Programs

Below are your training and daily nutritional protocols for next week – identical to last week. The reason for the duplication is to see if you can match or surpass your results from last week.  As a general rule of thumb, if you can’t match last week’s results, one of two things is happening. First, you are not eating enough to fuel your efforts.  Second, you are not getting enough sleep to absorb the workloads that you are putting out.  Remember, it isn’t what you do, but what you absorb and your goal is to absorb enough of your workload on a weekly basis to elevate your performance by a minimum of 1%.  Begin each workout mentally focused and determined to improve your fitness by 1% every day.

Strength to Weight Ratios
It is that time again to ask yourself if you are pleased with your strength to weight ratios?  Do you feel that you can accelerate quickly up to top speed and sustain it with relative ease?  If you are not feeling this way, you may want to complete the 2-Week Food Challenge (see attached).  The benefit to the food challenge is that it will stabilize your blood sugar levels, reduce/eliminate your desire for simple sugars and caffeine, along with “teach” your body to use fat as a primary fuel source.

There is extensive research out there regarding the dependency that our bodies develop when all it is fed is simple sugars (white pastas, rice, potatoes, etc.) and pushed to high levels of intensity, too frequently (the higher the intensity levels, the higher the leverage of stored sugar for fuel from your muscles and liver).  After you complete the 2-Week Food Challenge, you can move into Phase 2 to determine what foods and how much to add back into your diet for optimum energy and body composition (percentage of body fat and lean muscle).

Knowing what to eat, how much to eat, and understanding its influence on your performance is just another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Refrain from concerning yourself with what other people think about your ability. They are too busy worrying about what you and other people are thinking about their ability.”