ｷ          Whatever your goal it's the SYNERGY of metabolic, structural and technical development that will ensure you hit your target in peak shape and injury free

ｷ          All athletes seeking to maximize their development need to employ the theory of PERIODIZATION in the construction of their training plan.

Example of a Basic Periodisation Model.

Purpose of Periodization

ｷ          Regular change of stimulus keeps the body adapting -  都tress + rest = adaptation・o:p>

ｷ          Lay the building blocks of aerobic development in the correct order

ｷ          Take you from Point A to point B, systematically so you peak on the right day

ｷ          Focus on, and therefore maximize, the development of specific fitness components one at a time

Key & Changing Parameters throughout Periodization Phases:

Volume:                 total amount of workload ・gradually increases while intensity stays the same then reduces when intensity rises

Intensity:               how hard or easy the training stimulus is ・generally low intensity when volume is high and more intensity nearer the race when volume is lower

Frequency:                 how often the athlete is training ・varies throughout the year

Recovery:                 Remember that 典raining + Rest = Performance・・at least one day off per week ALWAYS

Development Focus

Metabolic:             start by developing endurance and an AEROBIC foundation through gradually longer workouts that are easier in nature. Then develop STRENGTH through still moderate intensity hill work. Later and 6 weeks prior to your race, develop some SPEED only if you have a strong aerobic system and have done good strength work.

Structural:            Start with simple exercises with very light weights to develop a BASE of structural integrity, core stability and increased flexibility. Then stress this further with slightly increased loads using cables and new exercises. Next work on MAXIMUM STRENGTH with heavy weights, followed by POWER with more explosive but controlled weight work

Technical:             During every workout for all Sports, try to focus on using Correct Biomechanics. Do this at all times and slowly move from inefficient patterns to fluid economical techniques.

Essential Tools

1.       Heartrate Monitor ・the HRM is the window to inside your body. It tells you how hard you are really working and helps you train at the correct intensity. Best used in conjunction with ERGO-LAB・/B> Blood Lactate Test data regardless of your athletic ability