Just to reflect on what is a process of getting better and stronger compered to periodized training schedule. Process of physical exercise is quite simple. First rule is "What you do, is what you get". If you exercise running fast, you'll get better in running fast and so on.
Second principle is also simple - you need to push your self a little to get some training effort. ( A stress - an impulse for your body that calls for adaptation.) Recovery is the time when you are adapting - your body is doing the changes that is called for. For the changes - growth of muscle etc you need nutrition.
So the process is:
day 1 Exercises,
day 2 eat and rest,
day 3 exercises,
day 4 eat and rest and so on
This would work fine, but I do get gready. I want more and faster results and one answer is dividing your training to upper body - lower body and by quality like strength, endurance, power - speed, flexibility - coordination, and aerobic - anaerobic.
This could be easier if exercises would affect only one body part or one quality, but that is not the case:-) If you do not exercise a quality, you will start getting weaker, but it will happen after two weeks. So best recovery time is some where around 48 hours and maximum is 2 weeks.(I will build a some kind of diagram or a scematic image of all physical qualities and my own weekly training timetable. It's very important to listen to your own body to adjust your program.)
Here is yesterdays BJJ classes technique - almost the same:-)
Similar technique and still not the same we did at our class:-)
I know the feeling of wanting to have more than your body can take. Simple fact is that you can't practice everything at the same time. To be fast you need muscles, but growing up your muscles doesn't go hand-in-hand with speed-practices.. I would like to be in top shape, really fast, after 3,5months. What/how should I practice now?!?
ReplyDeleteBeing in top shape after 3 - 4 months debends on
ReplyDelete1) what is top shape for you - is it endurance - power or technique?
2) What is the level you are at the moment?
Oldschool answer is that it takes 3 months to secure a next state on any quality - like power, max strength, aerobic - anaerobic ability etc.
Old fasion order to build is aerobic - anearobic , strengt and then power.
New school answer would be - you have 6 weeks to build a base - exercise endurance and then 6 weeks to build up your max performance. (Max performance is what you want to do... )
give me more information..:-)
Really fast..
DeleteTo be fast you need max stregth and good technique. If your strength level is good, you can start to exercise speed and technique. (Training can be a little different in various deciplines. Fast runner is different than a fast boxer or a fast BJJ player.)
To be fast you could use plyometric exercesis with max strentgh and speed strength exercises. One very important rule is, what you do, is what you get. So if you want to be fast in BJJ, you need to do BJJ moves as fast as you can - and even faster, with some help. When you get slower in training, you are not training to be fast... so recovery times in training to be fast are very long.
To what and how to train for next 3 - 4 months...
For what are you training for?
How old are you?
What is your starting level in stamina, max strength, technique and speed.
AND do you want to be fast just for a short time? Or do you want to build up your abilities so that in future you can be even faster?
(Building sports body is a process of 10 years - you build in small steps - with out a solid foundation you cannot build a very high sturucture.)
I'm practicing for 400m running. At the very moment I dont't have any weakness, but neather any strenght. That means, I nead to do some muscle workout, improve stamina and also practice technique at the same time.
ReplyDeleteRecovery time seems to be long, and I don't have that much time!
400m running is a killer event. It's more about anaerobic capasity, stamina and ability to take pain. I an sure that you are fast enough, but problem is keeping your speed for the needed time.
ReplyDeleteSo this is not so much about speed, but more about endurance. (Ok - if you are stronger, you can keep up your speed with lower effort and it's easier. So strength is not a bad thing.)
Question is how to practise 400 m to get a better time and you have 3 - 4 months until "competition", test or what ever?
First month you can build up strength and speed by running 100 m spring 95% max and 300 very slow. Maybe 10 sets. (You could also do technical exercises and some plyometric - like jumping etc.) ( 5 days a week - 2 days recovery)
Second month run 500 meters as fast as you can + 300 meters slow. 10 sets. 4 days a week and 3 recovery. (Revocery days stretching - swimming - bike - skiing )
Third month 300 meters fast and 500 meters very slowly - you can walk, if you like to. 10 sets 4 days per week.
One weeks - 400 meters as fast as you can. 5 times per training session - and 15 minute recovery.
Last week - recovery
Check this lint
ReplyDeletehttp://www.watfxc.com/TF/Clinics/Lee%20Evans%20Article.htm