Smart Training: training without breaking anything

One of the keys to good training is knowing how to to get accross clients a concept so basic that it is sometimes forgotten: you only have one body. Do not break it.

Smart Training: Take care of your body.

Sometimes, the client understands that the more he/she trains, the better; the more weight he/she can lift, the better; the more kilometers he/she can reach in less time, the better. But this is not true. The coach’s mission is to get the client to train intelligently. Smart training for a better body means no injuries and no pain.

Vary work-outs, exercises, routines and even environments. The key to smart training is a mixture of different workouts to optimize the benefit of exercise – while also taking care of the body to the fullest.

There are many possible combinations, and you must adapt each of them to the needs, objectives and physical characteristics of your customers. But, as a general rule:

Have a few achievable objectives.

Do not try to work and improve all the time. It is better to establish just a few objectives per phase and concentrate on achieving these.

Do not get to muscle failure.

Strength training can keep the client from experiencing muscle failure. In this way,  metabolic and hormonal stress will be reduced and the training will entail a better and faster recovery.

Avoid strength and resistance training aimed at the same muscle groups all in the same day.

It is important that there is sufficient rest between sessions of strength and endurance targeting the same muscle groups to facilitate their recovery and improves adaptation to the training stimulus.

Resistance in the morning and strength in the afternoon is the best option.

Any high-intensity resistance training session should be done early in the day. Next, a recovery period of at least three hours should be administered, so that important enzymes related to the resistance and its improvement (AMPK and SIRT1) can return to the basal levels, before performing the strength exercise.

Muscle hypertrophy and high intensity resistance are a bad combination.

The combination of strength training aimed at muscle hypertrophy with high intensity resistance training seems to be inadvisable for generating a high degree of interference.

Muscle hypertrophy and moderate intensity resistance is a better option.

The concurrent development of resistance training of moderate intensity and strength training via muscle hypertrophy has in this case a lower degree of interference.

Do strength training immediately after a low intensity endurance session.

To improve the resistance response to low-intensity endurance training sessions and provide a strong force stimulus, strength training may be considered immediately after low-intensity non-exhausting resistance sessions. Performing a strength session immediately after a low intensity resistance session results in a greater stimulus for resistance adaptation than the low intensity resistance session alone, and the low intensity session will not affect the signaling pathways that regulate the strength gains.

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