Training Programs

Attached are your training & nutritional protocols for next week – please review each day’s notes and video links.

Importance of a Food Log

Continue to maintain your food/performance log (located in Initial Resources) to ensure that you are consuming enough water along with carbohydrates, protein and healthy fats.  Instead of attempting to track calories, grams of carbohydrates, protein and fat, simply monitor these three variables:

•                 Body Weight (morning and evening )
•                 Mental Clarity & Energy Levels
•                 Performance Results

Simply put, if you are experiencing positive performance results, high energy levels and looser fitting clothes, then what you are eating is on the money – quality and quantity wise. However, if you are not enjoying faster times, high energy levels and looser clothes, then you are not consuming enough quantity of food (assuming you are eating the high quality fruits, vegetables and protein sources).  This comes as a surprise to many individuals when I recommend that they double the amount of food that they are currently consuming (once we determine that the quality is optimized) to fuel their daily training efforts.  Failure to consume adequate quality and quantity of food puts the adrenal system under a tremendous amount of stress along with the accumulation of the harmful free radicals within your system.  High quality fruits and vegetables are loaded in vitamins and minerals necessary to offset the by-products of aerobic and anaerobic exercise. 

If after increasing your food quality and quantity you are not seeing an improvement in your speed and endurance, you may want to look into supplementation as a convenient “insurance program” to facilitate your performance results.  However, please don’t fall under the mindset that if you are consuming supplements you don’t have to eat – it is actually the exact opposite, supplements interact with real food to ensure that you are getting enough of the much needed vitamins and minerals helping you build the perfect athlete! Remember, Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons”