Congratulations spring athletes, you made it through tryouts. You may be focused on proving yourself as a contender on the field but it's a whole-season approach that we are striving for.
Continuing to give 100% effort during these essential preseason practices, scrimmages, and first games is essential. Not just in skill but effort in the physical--make it a point to jog to the water cooler, aim to be the first girl done with each sprint, and yes--continue to put in a few more at-home hours.
Especially during preseason coach may be making lots of changes in the lineup, and game-days may produce less on-field playing time than normal so coach can give everyone a chance to show their stuff. Because we are taking a whole-season approach to your training, we want to make sure YOU reach peak performance this season.
At home/after practice workouts are ESSENTIAL to reaching peak performance later this season. You should aim to peak early- to mid-season, and that means putting extra efforts in now.
It is important to continue to utilize a healthy energy fuel to help you perform at max intensity. I am a huge fan of healthy energy and I really see a difference in my mental and physical performance when I fuel with FRS energy drinks.
The most important part of this early season is to continue at-home training. I suggest an early morning regimine of 1 mile of cardio, 2 minutes of pushups, and 5 minutes of core. Overall this shouldn't take you more than a half-hour and it will really jump start your day.
Remember - we are ultimately trying to prevent mid- to late-season fatigue, so if you want to perform your best all season, maximize your efforts now... I promise, you will be offered relief from this intensity in a few weeks.
Make the most of your recovery with sleep and replacement fuels such as Hammer Nutrition's Recoverite. I learned as an athlete that I was over-training... Building muscle doesn't happen in the gym or on the field - that's the time you are actually tearing apart your muscles... (yes, you read correctly!). Your muscles aren't fusing back together until your sleep & recovery hours. These new bonds are now stronger, and are what give you strength. Like sodering metal - the new bond is stronger than the original metal piece. To make time for this new bond, it is essential to get enough sleep to build your body the way you are training it to. Recovery fuels like Hammer Nutrition's Recoverite help maximize this rest-time.
***This is the second post in a 5-part series: "The right way to train for spring athletes."
Tuesday, March 13, 2012
Wednesday, March 7, 2012
The right way to train for spring athletes: Part 1 of 5... "training during tryouts"
Periodization may be a foreign word to you - but it is at the core of any quality training program. It means to change your workout as your seasons change. To reach your goals, you can't do the same routine all year long.
In the next few weeks INTENSITY should is your goal. Before games begin, put forth your MAXIMUM effort. Here's how and why...
Training During Tryouts:
Push yourself to contribute 100% effort into team tryouts/practice. Of course you want to impress coach and show your teammates you want a starting spot. But more importantly, if you train hard at the beginning of the season, your body will expect that performance and you will compete better once mid-season fatigue sets in. Now is the time to put the most effort on the field, its not "just practice".
It is important to find an energy fuel to help you perform at max intensity. I am a huge fan of healthy energy and I really see a difference in my mental and physical performance when I fuel with FRS energy drinks.
Give a little more at-home by adding 1 mile of cardio, 2 minutes of pushups, and 5 minutes of core.
Why, after a grueling practice would you want to do this? We are trying to prevent mid- to late-season fatigue, so if you want to perform your best all season, maximize your efforts now... I promise, you will be offered relief from this intensity in a few weeks.
Make the most of your recovery with sleep and replacement fuels such as Hammer Nutrition's Recoverite. I learned as an athlete that I was over-training... Building muscle doesn't happen in the gym or on the field - that's the time you are actually tearing apart your muscles... (yes, you read correctly!). Your muscles aren't fusing back together until your sleep & recovery hours. These new bonds are now stronger, and are what give you strength. Like sodering metal - the new bond is stronger than the original metal piece. To make time for this new bond, it is essential to get enough sleep to build your body the way you are training it to. Recovery fuels like Hammer Nutrition's Recoverite help maximize this rest-time.
***This is the first post in a 5-part series: "The right way to train for spring athletes."
In the next few weeks INTENSITY should is your goal. Before games begin, put forth your MAXIMUM effort. Here's how and why...
Training During Tryouts:
Push yourself to contribute 100% effort into team tryouts/practice. Of course you want to impress coach and show your teammates you want a starting spot. But more importantly, if you train hard at the beginning of the season, your body will expect that performance and you will compete better once mid-season fatigue sets in. Now is the time to put the most effort on the field, its not "just practice".
It is important to find an energy fuel to help you perform at max intensity. I am a huge fan of healthy energy and I really see a difference in my mental and physical performance when I fuel with FRS energy drinks.
Give a little more at-home by adding 1 mile of cardio, 2 minutes of pushups, and 5 minutes of core.
Why, after a grueling practice would you want to do this? We are trying to prevent mid- to late-season fatigue, so if you want to perform your best all season, maximize your efforts now... I promise, you will be offered relief from this intensity in a few weeks.
Make the most of your recovery with sleep and replacement fuels such as Hammer Nutrition's Recoverite. I learned as an athlete that I was over-training... Building muscle doesn't happen in the gym or on the field - that's the time you are actually tearing apart your muscles... (yes, you read correctly!). Your muscles aren't fusing back together until your sleep & recovery hours. These new bonds are now stronger, and are what give you strength. Like sodering metal - the new bond is stronger than the original metal piece. To make time for this new bond, it is essential to get enough sleep to build your body the way you are training it to. Recovery fuels like Hammer Nutrition's Recoverite help maximize this rest-time.
***This is the first post in a 5-part series: "The right way to train for spring athletes."
Monday, March 5, 2012
Top Questions To Ask Your Coach
No matter where you are playing, there are coaches who want to "train" you. (Especially if you already show talent as an athlete). But how do you distinguish a good investment from a bad one?
Here are a few essential questions to ask a potential coach:
1. What type of training do you see me most benefiting from? (ask them to consider your age, aspirations, and current talent)
2. How do you train girls in my sport differently than boys in my sport (you BETTER hear something about body alignment, acl prevention, and impact-if you don't hear all of these things--Run Away!)
3. How many female athletes have you trained? Where are they now? And how many reached the college level?
4. What am I going to "get" from this training? (mention your current commitments and availability; is there enough time to really reap benefits?)
5. Why do you want me to train with you?
Consider that additional training is an investment both financially and of effort/time. I have an investment of both in each athlete I take on. And we work together to develop the most meaningful program. You should truly FEEL this-from your coach and the training sessions.
Here are a few essential questions to ask a potential coach:
1. What type of training do you see me most benefiting from? (ask them to consider your age, aspirations, and current talent)
2. How do you train girls in my sport differently than boys in my sport (you BETTER hear something about body alignment, acl prevention, and impact-if you don't hear all of these things--Run Away!)
3. How many female athletes have you trained? Where are they now? And how many reached the college level?
4. What am I going to "get" from this training? (mention your current commitments and availability; is there enough time to really reap benefits?)
5. Why do you want me to train with you?
Consider that additional training is an investment both financially and of effort/time. I have an investment of both in each athlete I take on. And we work together to develop the most meaningful program. You should truly FEEL this-from your coach and the training sessions.
Friday, March 2, 2012
Maximize your training
In order to maximize your training, and more imoortantly-prevent injury-it is essential to develop a balanced training program.
A great way to develop a total-body program is to combine large-muscle-group exercises with small-muscle-group exercises. This helps build muscle and prevent injury from ignoring some of the essential small muscles that hold our body together.
We recommend Circuit Training, to focus on the large muscle groups, promoting strength, explosiveness, and essential injury prevention exercises. Combining circuit strength training with Power Yoga will focus on the small muscle groups, increasing flexibility, balance and body awareness.
A great way to develop a total-body program is to combine large-muscle-group exercises with small-muscle-group exercises. This helps build muscle and prevent injury from ignoring some of the essential small muscles that hold our body together.
We recommend Circuit Training, to focus on the large muscle groups, promoting strength, explosiveness, and essential injury prevention exercises. Combining circuit strength training with Power Yoga will focus on the small muscle groups, increasing flexibility, balance and body awareness.
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