‘WELL MAMA TOLD ME THERE WILL BE DAYS LIKE THIS’ -Van Morrison.
‘Flow’
When ‘Van the Man’ wrote those philosophical lyrics. He was describing, as only a gifted poet can, those all too rare moments when you’re in- what the Neuroscientists and Psychologists describe as- ‘Flow.’ Where every skilled movement is executed seemingly without conscious effort; every decision you make in your Personal and Business life is the correct one and you absolutely ‘nail’ your training sessions.
Train or not to Train?
However, life will overwhelm you: last minute deadlines, traffic delays, personal problems, etc. So a training session that is close to the edge of, or outside, your ‘comfort zone’ may seem totally unrealistic. Yet, when you begin your workout, much to your amazement, everything clicks and it feels almost effortless. Even though you expected the opposite to happen. That’s why I use the strategy with my clients where I suggest-unless they’re genuinely ill -that they at least get dressed for the activity and perform a minimum of a warm-up. Then a cautious few miles of running/a set of repetitions, or whatever the equivalent for the chosen training session is, will give the necessary feedback on the wisdom of continuing to train that day.
Classic Training Models
Another strategy which capitalises on your time, is to switch the mode of training. For example, anyone who undertakes, even the most rudimentary weight training programme, would have undergone the following sequencing of training blocks; typified by the classic Linear Periodisation training model: Hypertrophy, Strength, Power, etc. So if you’re programmed for yet another strength or power session and after the first set of repetitions your struggling to handle a previously manageable weight. Consider reverting to an endurance session with significantly lower loading and higher reps. So you’re still working the relevant muscle groups, but allowing the Higher Threshold Motor Units and their associated Muscle Fibres time to recover. Alternatively, an extended mobilisation & stretching session may pay dividends. Too frequently those elements are not given the necessary emphasis and an impromptu session could help redress that balance and give over-taxed muscles (and joints) a break.
It is beneficial to revert to a different mode of training, in this case mobility, if the joints feel still stiff and painful after a warm-up prior to a Strength or Power session. The exercise above is excellent for a programme that includes compound lifts like the Squat or Deadlift.
Alternative Training Models
Research suggests that Non-Linear Periodisation maybe more suitable, not only for athletes but also individuals wishing to gain more strength and power. Unlike Linear Periodisation where there is the completion of one type of training block (Hypertrophy, etc) before moving on to the next phase (Strength). The training variables are cycled within a relatively short period of time (Microcycle): Hypertrophy on a Monday, Strength on a Wednesday, Power on a Saturday, etc. Obviously, the volumes will vary depending on the overall programme and the rate of progress. In addition to increasing variety and reducing training monotony this system prevents the same Motor Units being recruited continuously which can lead to injury. Further, if you change the exercise but target the same muscle groups-move from the Bench Press to Dumb-bell Flyes for example-this further enhances injury reduction and optimises the development of the targeted muscle group. This training model also gives flexibility. For example, if a Strength training session was planned for Wednesday and the individual missed it because of fatigue, etc. Then it could be rescheduled for the next training day during that microcycle. Therefore the original sequence of training -and the overall programme balance- could be re-established.
How to Increase Fitness Safely
Ultimately, increasing fitness is about Progressive Overload. You apply the appropriate stimulus, the body adapts and gets stronger. To improve further you then have to increase the exercise intensity: weights lifted, speed of lifts, complexity of exercise, volume, variability, etc. This is where fitness programming becomes an art and a science. Do the right type and amount of training, at the right time, with suitable rest and you too might experience ‘Flow’ more regularly amigos.
RECOMMENDED READING:
The Rise of Superman – Steven Kotler.
Optimizing Strength Training – William J. Kraemer/Steven J. Fleck.0 Likes Share