Creating a training plan. Part 3: 5 rules for effective workouts

Author: Novikova Diana - triathlon coach.
2018-12-12

From the series of articles on self-planning training sessions. Read about the correct goal setting here, and the article on annual planning is here. Now I’ll tell you about the rules of the training process that will significantly improve your progress in any sport.

1. Rule of Awareness

Each moment should be focused on the task at hand. Even if it’s an ultramarathon. Be here and now. Focusing will help you avoid injuries. Often, an awkward movement with heavy weights happens due to distraction. The same goes for running – if you think about the music in your headphones, you can easily forget about your technique and end up with knee joint inflammation.

Moreover, we engage in sports because we enjoy it, but we often forget to derive pleasure from the process; we just do the task and check it off. Feeling the work of the muscles, the work of the heart, and the resistance of the nervous system is the joy of life and movement.

I want to recommend a meditation that I do every morning: just 5 minutes of breathing without thinking about anything except breathing. It seems simple? I’ll tell you right away – it’s impossible =) But you must try. Once you start focusing your attention and letting go of unnecessary thoughts, you’ll develop a state of zen that can be great for competitions (many cyclists definitely practice this). It also helps in work – you’ll learn to be in a flow state and increase your efficiency. I highly recommend it.

2. Rule of Systematic Approach

Training is a system, and it's important to adjust your entire life to achieve results. I’m not talking about extreme measures where we only eat, sleep, and train, but in everyday life, small adjustments will definitely help improve both life and sport. For example, going to bed earlier, taking vitamins, planning workouts even on vacation, avoiding injuries and overtraining, etc.

The training process itself should have goals and a pathway to achieve them. If you skip a workout, get sick, or injured, the plan should be revised.

3. Rule of Gradual Progression

Sudden increases or decreases in training loads can have a very negative impact on results and even lead to health issues.

Let me tell you a horror story. If you start training intensively and quickly increase your volume (many do this), the walls of the heart rapidly enlarge. This leads to what’s called "irrational hypertrophy" of the heart walls. It’s irrational because the ventricles don’t have time to grow in size, and the muscles press against them. My anatomy teacher says she cannot cut such hearts with a knife. Those who quickly ignite tend to extinguish just as quickly, and often after initial hyperactivity, a slump occurs, causing the heart walls to sag while continuing to press on the internal part. You don’t need to delve deeply into anatomy to understand that this is dangerous for your health.

If you gradually increase the load, both the wall muscles and the ventricles grow harmoniously and in agreement, making the cardiovascular system very happy. Resting heart rate decreases, organ blood supply improves, and you feel more energetic.

Conclusions:

• The load should be gradually increased.
• One should never stop doing sports for life; you need to engage as long as you are healthy and strong, choosing suitable activities. You should also decrease the load gradually.

4. Rule of Variety

Development occurs when the body receives an unfamiliar load. Change the intensity, the weight of the barbell, create new tasks and intervals. I will write about various diversities that can be implemented, but for now, use your imagination. If you run on asphalt, try the woods, intervals, or stairs. In the gym, besides changing the plan, periodically add functional and circuit training.

Each workout (except recovery ones) should involve something new and unfamiliar for the body; this will lead to progress.

5. Rule of Competitiveness

Nothing motivates you to achieve results like an upcoming competition. Besides actual events and performances, incorporate this method into your daily plan. The Nike Running app allows you to compare your weekly running volume with your neighbor. In group swimming sessions, it's great to have a speed challenge at the end. In new Garmin watch models, you can race against yourself from your last workout.

Implementing these simple rules into your daily training plan will significantly increase the effectiveness of your efforts in sports. In the next article, I will discuss how to form a new skill and correct an old one incorrectly developed.