7 rules to optimize your training

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Regardless of the sport and the way it is practiced: to achieve the expected success, certain principles must be respected. Here are the 7 golden rules for successful training with the help of a personal training service (in spanish: servicio de entrenamiento personal).

1 Beneficial stimulation

Sport produces changes in the body: more strength, better endurance or increased speed. However, improved performance can only be achieved when the training load exceeds a certain threshold. It is only after the limit is transcended that the body receives the signal to improve. It is not useful to train all the time to complete exhaustion, but challenges in terms of training duration or intensity should be set regularly.


2 Individualized load

Every body is different. Individual conditions also require individual training plans. While swimming a mile may be perfect for an amateur athlete, trained triathlon athletes will get bored. Therefore, the challenge in training planning is to individually take into account the current physical condition and the specific goals of the athletes. In addition to the performance level, it is also necessary to consider one's age and daily load.


3 Increasing load

If the training load remains constant over a prolonged period, the efficiency required for increased performance will be lost. There are different possibilities to increase the load or to integrate the challenges mentioned above:


- Increase the duration of the training (more kilometers, more minutes, more repetitions, more training).

- increasing the intensity (more weight, increased pace, shorter breaks)

- Increased demands in terms of movement coordination (more difficult exercises, more complex combinations, unstable base)

- Increase the number of competitions and their level of difficulty.


In summary: the trainer improves performance and the improved capacity requires a greater training load.


4 Judicious order

If during an online training (entrenamiento online) different components such as strength, speed, technique and endurance are trained, it is important to establish the correct order. The basic rule is this: technique comes before speed and strength before endurance.

Technique and speed come first, as they require concentration and the risk of injury is higher. The body must be rested to provide optimal performance and not risk injury.


5 Varied load

Stimuli of a new and varied type favor the adaptation process. Therefore, variety in training is important for better performance. Unusual and varied loads are not only important on a physical level, but also have a positive effect on the psyche and motivation. Varying speed, training with additional loads or devices, changing routes, training with partners or taking shorter breaks between different phases can provide the necessary variety.


6 Repetition and continuity

One training session will never make a champion! Only athletes who train regularly for a long time will experience success. Adaptation of physical systems takes place at an individual pace: metabolic and enzymatic changes occur relatively quickly, after two to three weeks. Structural changes require more time: for muscles to adapt, it will take at least four to six weeks of regular training, for tendons and ligaments it will take even longer. Therefore, it is important not to increase the load too much over time.


7 Good balance between load and rest

"Muscles grow during sleep," athletes like to say. This means that adaptation processes do not take place during training, but during the rest phase that follows. To achieve an increase in performance and avoid overload, it is important to provide the body with sufficient rest phases. Structures such as muscles, tendons and ligaments take time to form. Energy reserves must also be able to be renewed.


However, if the break is too long, the performance level will return to the starting point. If it is too short, the body will be overloaded. It is difficult to determine the ideal length of rest and this is an individual matter, however, a 48-hour break between two similar training units can be taken as a benchmark.

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