What makes a perfect training session?

Is there such a thing? I think there is.

Here are my thoughts on the basic principles of a 'perfect training session'

1. That it has purpose

'why train if you can't gain' and this goes for any type of training session whether it be pitch based or gym. Your training must have purpose. What are you trying to achieve? Are you likely to achieve it? No - then do something else.

For example, on the way to the gym your head is telling you 'i am tired, worn out, depressed...(fill in the blanks) what are you chances that you will inevitably come out of the session achieved a PB? Slim to none. Rest assured.

Do not go through the motions. Sure there are brownie points for effort and frequency but what if it is not getting you anywhere. I can tell you from first hand experience and when you think abut it this is a harsh learning experience (THINK ABOUT HOW MANY WASTED GYM SESSIONS PERFORMED AT 75% X PER YEARS and you will see what I mean)

You must train with purpose all of the time. If you cant then you need to do some soul searching. Top tip - look at your nutrition as this can have a HUGE impact on your training.

2. Plan

Success begins with a start and an end point. You need to plan and mark out when, what and how. Go through everything!

The flip side of this is that you just need to DO. Alot of us spend our time trawling the internet looking for the next biggest thing and on equick training tip that will give us the magic bullet.

STOP WASTING YOUR TIME

stick to the principles and whilst A has planned it to the 't' what is needed to be done B has got three training sessions under his belt and is already making PBs!

Do you get my hint?

Find out a plan that is tried and tested and then execute it with speed.

3. Record and Measure

how do you know if you are heading in the right direction if you havent got a system of recording and measuring what you are doing each day? Progression is only realised when it is recorded, measured and analysed.

The bottom line for you to succeed at this to a) keep a training diary and record as much detail as possible including peformances in the gym, field, nutrition record, time of last shit etc etc

And then have a person or someone, something to hold you more accountable to it. Maybe it is your coach or training partner. find someone, fill them in on what you are doing and make sure you are touching base with them frequently.

With my fat loss clients once a week check in is crucial if you want results.

4. Accelerate and Brake Hard

This combines with point 1. Know when to put the throttle flat to the floor and then when to brake. So train hard and but dont expect to be able to do this all the time. You need to put the brakes on and make sure that for each session of work you are doing half (let's be real when it comes to time committments) if not 1 for 1 recovery or regeneration sessions.

If you cant manage something more structured such as a massage or pool recovery then stretch, take an epsom salts bath, go for a walk practice deep breathing. You will lower your cortisol and boost your testosterone levels too. Not bad return for doing little?

5. Pre and Post Workout Nutrition

I used to raise an eyebrow at this but it was only when i started to do this consistantly that i noticed that my recovery times improved, strength levels increased and sheer intensoty with which I could (and my athletes) sustain a training session at was improved significantly.

SO dont expect to eat shit and train like a lunatic. It aint going to happen.

Instead try BCAA capsules pre and during your workout and then pending on your body composition and sporting requirements try a mix of a good quality protein, creatine, glutamine and Vitargo for a double whammy after you have finished your training session. Start to bring it with you to trainig in your kit bag.

Just some Random Thoughts Friday

I am off back to the UK this weekend although it is not after nursing more aggravating injuries. we are coming to the end of the season now and the tension is hotting up in the camp.

A spate of last minute losses have won us some hard fought bonus points to keep us clear of the drop zone but we are still 'in-it' so-to-speak.

Our training this year has been great. Training with purpose and structure. It has given us the chance to fight hard to the end. But the onus now lies not with the coaching team but with the players.

We need to toughen up - mentally. This was laid out very clearly by our head coach last night.

How? With a dose of honesty and focusing on indivdual jobs on the field. Yes - perfection is nice to aim for. But what happens when you don't reach it? You often find excellence. I will take that any day! So remaining positive with this mind-set will be enough to find the extra 10 per cent needed for a win.

It is funny how one comment can 'snowball' on the field into the house of cards falling down. But that is the truth.

I for one can't wait for next weekend when we travel to Cork. It is going to be a fast, tough and physical encounter.

In the meantime I am off for some traction after pulling up short with a neck strain, then it is off to the pool after a field session with a client.

Have a great weekend - come on the Paddys!

Frighten Your Team

It has been a while since my last post - I was away last week spending some time with the mad welshman, Phil Richards.

after nearly seeing my breakfast after his 'tunnel of love' drill i can firmly say the man is a genius in getting the most out of a team and pushing you to your limits with 'head wrecking' drills.

What it did bring home though is that to build a winning mentality requires more than hard work.

Ocassionally you HAVE to scare your team with the ferociousness of training. That way they will look forward to match day knowing that they have 'one in the bag' from Tues or Monday or whenever you train.

so don't be scared of unleashing a hellish session on our troops. The key and art is to know when and how far. Couple this with optimum recovery and nutrition and there will be no stopping you.

one drill involved a leopard crawl the length of the field..... as a warm up. Try it. You may just find out what your team are made up of.

John

Unlocking Stiffness in the Muscles

Training + Regeneration = Optimal Results

Here is how:



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