Training Programs

Attached are your protocols for next week – please review each day closely paying close attention to the entire workout along with the warm up/cool down durations (please refrain from cutting these short).  If you are not able to gain access to the track this time of the season, simply ignore the associated protocols.  Also, please continue to update your Body Analysis spreadsheet so that we can ensure your body is absorbing your weekly protocols. 

Maximum Productivity

The key to maximizing your productivity within your workouts is to hit the exact duration and intensity levels outlined in your protocols.  Each workouts elements (duration and intensity) are created to stress the body in a manner that creates a stimulation at the hormonal (aka human growth hormone), the aerobic (larger oxygen uptake) and muscular level (development of new muscle) resulting in faster speed and enhanced endurance. 

Please keep in mind that if you push beyond the indicated duration and/or intensity levels, you are pushing the body into a zone that can become counterproductive and negatively affect your speed and endurance – this fine line is the difference between being fit and razor sharp or being over trained and fatigued. 

Also, by keeping a close eye on your resting heart rate and your body weight in the morning (utilize your Body Analysis spreadsheet – found in Initial Resources), you have two of the key indicators to evaluate how your body is adapting to stress of training on a daily basis.  By keeping detailed logs of your food and body analysis information, you are able to adjust your training and eating habits to turn the body from a catabolic (tear down mode) to an anabolic mode (growth and improvement).  It cannot be emphasized enough the impact your eating and sleeping habits have to your health, wellness and ultimately your performance results. 

If logistically possible, please set up an appointment with your physician and have your blood drawn (request a full panel) so that your physician can review the health of your blood chemistry.  By reviewing your blood panel every 12 weeks, we can evaluate the effectiveness of your training, eating and sleeping patterns.  If any of these three variables  become out of balance, you run the risk of becoming over-trained and the associated side effects: fatigue, decreased speed & endurance, irritability, depression, etc.  If you have any questions, please don’t hesitate to email me at Member@CoachRobb.com.  Remember, Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“The secret of success in life is for a man to be ready for his opportunity when it comes.”