High performance athletes like professionals or those who go to the Olympics have something in common… they have a training plan. This planning takes into account many things such as:
These elements prior to the preparation of a training plan are those taken into account to optimally develop the training of people (athletes or not) and advance in a methodological and safe way towards a development of the required physical abilities.
To develop the different physical capacities (strength, speed, aerobic endurance, muscle endurance, coordination, flexibility, among others) the following factors must be considered, in addition to the aforementioned factors:
This is the way by which the process is structured, taking into account more global aspects such as objectives, techniques and methods, as well as evaluation and control.
This would be the next phase of the process in which, based on the objective we have proposed, we would determine an organization, giving them an order and distribution over time and based on the specific criteria of training theory.
This is where the activities are ” sequenced and temporized “, taking as reference point, four key variables, such as frequency, volume, intensity and density. One of the main failures that are committed when you start to perform an exercise routine is not having a proper periodization of training .
One of the most important things to a lot of individuals at the time of initiating a sport program is registering to a gymnasium, or perhaps, to hire a personal trainer. Many would be inclined to get the latest fashion sneakers or add technology to fitness through one of the many applications that exist today.
None of that is so important at the time of starting a sports program as having a plan and proposing a goal. A clear goal will make your plan and training work. Your goal will be responsible for your muscles taking you to where your attention is focused.
There will be times when the goals to reach will become difficult and dreaded excuse will begin to appear; at this time, only your goals and your well defined dream will be able to keep you focused, to push every day, every morning and to go for what you want.
Once your goal becomes a priority, you should visualize it. Visualization is a fundamental purpose for the subconscious. Believing that you can achieve your goals with training is a stepping stone towards the realization of your dreams. Programming and visualization, both work in the same way. You have to see yourself as a champion, train and take care of yourself as such to achieve it.
Putting your thought into what you believe will make what you believe grow, take life. A positive attitude will transform each of your thoughts and this will make everything you undertake, each new exercise, each new goal, to go better than with a negative attitude. This will generate confidence. And it will increase your self-esteem.
If your purpose, for example, is to lose weight, you should know that the eating habits that brought you to your present should be banished once, progressively, firmly and emphatically. And little by little, you will be adding new experiences that over time will become new healthy habits.
Initiative will be commanded by your objective, be it physical, aesthetic or simply to preserve and gain quality of life. All go hand in hand anyway
Finally, consistency and flexibility are crucial to developing a successful training plan. The perseverance is achieved by ensuring that you have enough time to carry out important workouts, without forgetting that you have to be flexible. In most cases, it is better to do something for little than to do nothing. If time, work, mental fatigue, family responsibilities, etc … will limit the training time, we must find the way to train to maintain the state of form. A clear example would be to substitute a 3 hour resistance training with the bike for 1 hour of roller. In this sense, we should not think that we are failing in the training, but that we are maintaining the state of form to reach an objective in the season.
Developing a systematized training plan is the best step to achieve your fitness goals. Choose your goals carefully, create a balanced training plan, and prepare yourself mentally to be consistent and flexible. Once you know what you want, start the engines.
For your workout, we created 2 different workout plans for you to choose from depending on your needs and preferences. Check them out and let us know what do you think!