We have covered a basic program for strength and conditioning. Now we must consider some of the finer- and often overlooked- points of performing in the program for maximum results and the lowest incidence of injury!
There is no point in completing any kind of training program that will cause injury or hamper your game development in any way!
1- ALWAYS USE CORRECT FORM!
If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you. Perform all repetitions in a controlled fashion- many trainees perform their reps too fast, raising and lowering the weight in a 1 second up, one second down cadence, or 1/1. This is not lifting and lowering, but throwing and dropping! Changing to a slightly slower rep cadence is the single biggest thing you can do to help increase the safety of your training. Try a 2/3 cadence instead and focus on getting each rep right, one at a time- do not concern yourself with the set, but the correct execution of each individual repetition.
2- KEEP YOUR SESSIONS BRIEF!
Your workouts should never exceed 35 minutes in duration. If they do, YOU”RE NOT WORKING HARD ENOUGH! By completing your workout in no more than 35 minutes or so, your body’s hormone levels are optimal. Your ability to recuperate from the workouts, and therefore develop more strength and conditioning, is increased. Avoid long, drawn-out training. They will eventually cut into your body’s ability to recuperate, and lead to over-training.
3- DRINK LIKE A FISH!
My university days are over for now; I’m talking about non-alcoholic beverages, specifically, water! Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be reduce your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Aim for a good quality mineral water, at the rate of 1-3 litres per day for women, 3-6 for men- the bigger you are the more you need! It will take time to build up to these levels, but will make you able to train harder, recover faster, have better digestion as well as the benefits to the skin, connective tissues and concentration levels.
4- KEEP A FOOD LOG
This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain, if you can. This will allow you to see how you are performing and recovering from training, your body mass and weight and how it is linked to your calorie intake, which can then be adjusted as necessary- you only have what you eat and drink and your sleep to recover you from the rigours of training, so these factors must be in order! Fail to plan and you plan to fail.
5- KEEP A TRAINING LOG.
Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your strength, condition and physique that a particular exercise or series of exercise is effective and maybe some that are not. Similarly, it will help you track your progress to ensure you are improving with each successive cycle over time, as well as the one you are in currently.
6- FEED YOUR MUSCLES- IMMEDIATELY!
After a workout be sure to feed your muscles so they can grow. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high glycemic carbohydrate like glucose, a medium gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose. The glucose will cause an insulin spike to drive the nutrients into the muscle. The maltodextrin will be used to fill up the muscles with glycogen. Fructose should be included to replenish liver glycogen that has been used during training. The post workout meal should have at least 20% of the athletes daily protein needs and the best source of protein for the post workout meal is whey.
7- EAT EVERY 2-3 HOURS
Eating every 2-3 hours is essential to keep your metabolism boosted. This enables the body to constantly have food digested therefore providing your body will endless energy and constantly feeding your body the nutrients it needs-especially if you are on a strict training plan. If you are trying to also lose weight, smaller portions are necessary. The term “grazing” is often used- eating 3 meals and grazing on snacks all day to keep your metabolism up and body fueled to its full potential. If you are trying to gain some body mass, a constant intake of higher calorie meals every 2-3 hours will give you the most for the time your spending in the gym.
8- WARM UP
A general warm up should be done to raise the core temperature, but no more than a few minutes-for strength and conditioning training, we need to mobilise the body- to specifically prepare it for the movements it will perform. If you are squatting, warm up by squatting with lighter weights, get the groove and allow the body to prepare for the harder work sets ahead. If you are preparing for sprinting, start by walking, jogging and bringing yourself up to pace that way. You can’t warm up for running by cycling! Keep it specific.
9- FOCUS
To ensure you are working your muscles in the most effective way it is important to focus on what you’re doing. Remember, its for no more than 35 minutes- If your mind is elsewhere it’s easy to fall into bad form or forget to count repetitions. One set done properly when you’re paying attention, is more beneficial than any amount of sets when you’re not.
10- REST AND RECOVER and DON’T OVERDO IT!
Your muscles need time to recover after training. During this period the muscle response you are training for takes place – each time you work them out your muscles should come back that bit stronger. You need to allow the time for this muscle recovery and should leave AT LEAST 48 hours after working a lift or muscle group before you work it again.
Don’t get carried away during your first session-This is especially important for beginners who have no experience of weight training – you could end up very sore! As previously described, use your initial four sessions to practice getting your form and technique right.
