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Admit it; there have been some drawbacks to the recent \u201cfitness craze\u201d; such as the unfortunate pressure both men and women are placed under to look a certain way.<\/p>\n
It\u2019s not just the superficial aspect of fitness though – training in general has been made to be overly complicated. We see insane training plans so complicated that we basically need a calculus book to figure out what weight to lift and exercises so obscure we basically look like novice contortionists attempting Cirque du Soleil.<\/p>\n
Training need not be complicated \u2013 in fact, it can be pretty simple if you just follow the rules. I\u2019ve outlined the most basic principles to follow to ensure you make safe, steady progress without the need for a maths book!<\/p>\n
Before I begin, keep in mind that principles 1-3 will of course vary between individuals based on their level and requirements but the remainder are valid across the board.<\/p>\n
The most basic yet most important aspect of anybody\u2019s training: frequency. It means exactly what it says on the tin (does that phrase work here\u2026?); how often an athlete needs to train in order to progress.<\/p>\n
For example, if you are a powerlifter, you would need to train about 4-5 days a week focusing on the squat, bench and deadlift. Bodybuilders often aim to train each muscle group 2 times a week split over 5 days or so; here the frequency is more \u201cmuscle based\u201d but the same principle applies.<\/p>\n
For more sport-specific athletes like sprinters, boxers etc. I recommend chatting with your coach and finding out the best routine that works for you but in general; frequency is key.<\/p>\n
Nobody got strong overnight, and dipping in and out of training when you \u201cfeel like it\u201d will not suffice. Success is not an accident \u2013 it\u2019s a result of dedication.<\/p>\n
On average, a training session should last at least an hour. Most athletes will train for at least 1 hour per session, and often above, but an hour is most common. My training sessions in the gym last about 70 minutes and my kickboxing training about 90 minutes, but it\u2019s normal for a beginner to train less than this and for an advanced athlete to spend hours a day training. It depends on your level of fitness and of course what is actually feasible because we all have laundry to do, too!<\/p>\n
An athlete\u2019s training needs to be specific to their sport of choice and further their progress with respect to their goals and sport. Sprinters are powerful athletes and so would train to increase their power output by implementing things like plyometrics and Olympic lifts (or ask Rebecca Campsall!).<\/p>\n