Training Programs

Attached are your Foundation Weeks 3 & 4 Protocols, please review in detail and let me know if you have any questions or need anything clarified.

Cellular Health – The Foundation to Performance

When it comes to health and ultimately performance, it is important to remember that this foundation begins at the cellular level.  Cells make up tissue; tissue make up organs and  organs make up systems (i.e. cardiovascular, endocrine, neurological, etc.).  Systems work collectively to produce the performance results you desire (as outlined by your goals and objectives).  If you desire better results, focus on building the healthiest blood possible by consistently consuming real, raw food and sleeping 8-10 hours daily.  The quality & quality of both sleep and food has to be “planned” to make it a reality. For example, if you want to release hGH naturally, you have to sleep deep (REM pattern 3 or deeper); to create an environment within your body to make this goal a reality your body has to be satisfied (i.e. not hungry & comfortable-not too cold or hot) and your brain has to be in a peaceful state.

The “planning” involves going to bed at a time that provides 8-10 hours of sleep (based on what time your day begins tomorrow) and your consumption of a pre-bed snack needs to be of high quality to satisfy your appetite and feed your brain for the duration of time you are asleep.  To create a peaceful state within your mind, take a few minutes and write down anything that may be on your mind: what you need to do tomorrow, who you want to visit with, projects you need to finish, etc..  When you get up from this writing project you have “emptied” your thoughts which allows you to focus on the pleasures of laying down to sleep and rejuvenate from a productive day (personally and athletically).

To help maximize your efforts, complete your various tasks in separate rooms: eating, reading, sleeping, watching TV, lifting weights & cardio, working, etc..  For example, If you work in your bedroom your tendency to think about work when you lay down will always be there detracting from the quality and quantity of your sleep.  If you workout in your bedroom, you will think about how bad you want to sleep, but “need” to workout.  You can see that this becomes a consistent struggle for you mentally and it reduces your productivity in the task you are attempting to complete.  It is a simple example of being in the moment, another tool for Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches & Staff

Thought for the Week:

“Give 100% in everything that you do, including the small things. Every time you do something small perfectly, the big things fall into place and take care of themselves.”