Once you have a plan - Load it !


Here are the corrected paragraphs with orthographic and linguistic mistakes addressed:

The only thing

If you want to succeed without all the distractions, without all the unnecessary headaches, without the help of a coach, you must understand training methodology and physiology, at least a little.

  • Progressive overload, rest, relax, repair, then repeat.
  • Periodization
  • Base training and specificity
  • Tapering
  • Volume, frequency, intensity

This is how we ended our last article.

Progressive Overload


This is going to be the cornerstone of your development. There will be tough times, coming out from injury, sickness, having financial issues, getting hard periods at work, family problems. These seasons might take up even 1 or 2 years or more. You never know. Periodization and planning are out the window. You don't have plans, you don't have race goals at all, you don't have major objectives as you focus on your life. Training is part of it, but your focus is on the totality of your being.

You just have to take it day by day and week by week. I wouldn't even go as far as month by month, as because of your daily "fights" for your existence, makes you as present as possible. No yesterday, no tomorrow, just right now. Carpe Diem! Seize the moment!

So, simply load your body, relax your body, take care of your body.

  • Train
  • Eat, Sleep, Rest
  • Mobilize, stretch, breathe, move your joints
  • Train again

If you want to improve, you have to train harder. This can mean more volume and more frequency. Heavier workload can mean faster execution, a more difficult environment, less recovery, intensity combinations, pre-loading, and so on.

Most people track their training and their progressive overload by uploading it to a platform. This is not good. At all. I know all the platforms. All! Polar Personal Trainer, Garmin Connect, Suunto Link, Coros, Training Peaks, Daily Mile, Strava, Golden Cheetah, Map My Ride/Run, and so on. You don't see in global the minuscule important information. When you create an Excel sheet showing a month of training on one single page, workouts color-coded, recoveries marked, intensity ranked, feelings written down, training time and total volume, all visible in front of your eyes, that is just perfect. You can create multiple ones to track progression. I have only been using two. One is for running in general with all information in it in addition and one is detailed for strength training and kettlebell progression.

The human body can adapt very fast, but it can also be overloaded very fast. However, it really likes just a little progression, just a little push, not more. Imagine that if you cut down 1/4 of a second each week for each lap of a 12 x 400m workout. You start out at 1:20 and in 16 weeks, you'll be running at 1:16. Most of you would say 1/4 of a second, but it is nothing! Well, that 1/4 of a second, in 16 weeks, would leap you 40 seconds gained on a 4800m distance. There are 52 weeks in a year. So the overload should be way more gradual, way more progressive. You should calculate in variety and adaptation but also stagnation. Races and high-end training sessions might bump your fitness. You should ride that new level for a while before you start racing again, before you start increasing load again.

Your load should look like an up-and-down zigzag on a chart, where the peaks are always just a little higher than the preceding one.

Yes, progressive overload is simple. You push it. Recover. You train differently. You recover. You push it again. See what happened.
 
Dorogi Levente 
 
*** 
Training Methodology, Physiology, Progressive Overload, Periodization, Base Training, Specificity, Tapering, Volume, Frequency, Intensity, Recovery, Coaching, Distractions, Headaches, Focus, Existence, Carpe Diem, Seize the Moment, Body Care, Mobilize, Stretch, Breathe, Joint Movement, Excel Sheet, Workout Tracking, Polar Personal Trainer, Garmin Connect, Training Peaks, Strava, Golden Cheetah, Map My Ride/Run, Adaptation, Progression, Stagnation, High-end Training, Fitness, RaceGoals, Injury, Sickness, Recovery Time

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