Youth Training Programs

Attached are your Phase 4 Re-Testing Protocols for next week. Please review each day closely. 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.

Importance of a Rest Day

An area of constant conversation in your weekly schedule is the importance of rest and recovery.  For the days that you have two workouts, keep in mind that the way to optimize your training efforts is to allow as much time in between training sessions (unless otherwise denoted that the workouts need to be back-to-back).  During this window of time, in between your workouts, is designed to eat real, raw food to provide your body the much-needed vitamins, minerals and protein to rebuild your body after each workout.  If your schedule permits, a nap during the time in between workouts will provide your body with an extra shot of nature’s growth hormone (hGH) which makes you leaner and stronger.  If your schedule doesn’t allow you to nap, think about other ways to recover: elevate your feet, stay out of the heat and humidity, and create a “calming environment” (lighting, light background music, avoid loud conversations, etc.).

If your schedule requires that you complete both workouts back-to-back, strive to consume 100-200 calories of easily digestible, real food to provide your body the nutritional support to maximize your productivity within your workout.  If your energy levels are low associated with insufficient calorie intake, you will not be able to push your body to the indicated thresholds of intensity and/or durations levels.  Think about your car, if you have half a tank of gas, you wouldn’t “expect” your car to be capable of driving for 8 hours without running out of gas.  Your body and performance potential are the same – it needs fuel to go the distance and accomplish your performance goals.

Ideally, if you can, allow 6 or more hours in between workouts. This will require you to keep others from taking control of your schedule and associated energy levels. Executing double workouts properly is 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:

“A thought is the original source of accomplishment – be careful how and what you think about.”