Training Programs

Attached are your Phase 3 Re-Testing and Nutritional protocols. Please review each day closely and let me know if you have any questions or need anything clarified.  Also, be sure to ensure that you have enough time to complete the warm ups and cool downs as outlined for each workout for maximum productivity and accurate results. 

Last week you backed off on both your volume and intensity for the week to allow your body: mentally and physically, the opportunity to absorb and catapult to the next level of health, speed and endurance.  One of the concerns that surfaces during a week of active recovery is that some speed and endurance will be lost – ironically, it is actually the opposite.  If you push too hard for too long, your body reaches a point where any additional training becomes counterproductive resulting in decreased health, speed and endurance. 

Here is a recap of typical overtraining symptoms:

Mentally Fatigued                                                                                         

• Poor concentration                                                                                     
• Interrupted sleep                                                                                       
• Not able to sleep through the night                                                         
• Night sweats                                                                                               
• Loss of libido                                                                                             
• Crave simple sugars                                                                                    
• Irritable                                                                                                   
• Depressed                                                                                                
• Thirsty                                                                                                       

Physically Fatigued  

• Decreased performance (even with greater effort)
• Weight loss
• Muscle tenderness (beyond the typical 48-hour window)
• Swollen lymph glands (side of neck, pubic area)
• Irritable bowel symptoms
• Re-occurring illness
• Low red blood count
• Elevated resting heart rate

This is where your consistent documentation of your pre- and post-workout body weight (using your Sweat Rate Calculator – attached), documenting your body’s response to weekly training (using your Body Analysis spreadsheet – found in Initial Resources) and evaluating your energy levels and performance (using your Food Log spreadsheet – found in Initial Resources), you have the information necessary to evaluate when your program is slightly off center and you notice some of the above symptoms.  When you know specific information, you have a fork in the road – continue to duplicate what is working or change what isn’t working.  There is no emotion to this decision making process. Either what you are doing is working or it isn’t.  Another step towards, Working Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Perfection consists not in doing extraordinary things, but in doing ordinary things extraordinarily well. ”