10 quick tips of Training

1. Train Specifically. This means that your gains will be reflective of how you train.
In other words, if you want to run fast—then train fast. If you want to be strong,
then you will have to lift heavy weights.

2. Overload Accordingly. In order to make gains, you will have to ask your body
to go beyond what it is accustom to. This is called an “overload.”

3. Progress Systematically. In order to progress in your training, you will need
to progressively increase the difficulty of the training. For example, adding more
weight, running faster, or increasing repetitions.

4. Beware: Diminishing Returns. Over time you will find it more difficult to keep
making gains. Do not be discouraged, you are just getting closer to your genetic
potential. Keep at it!

5. Be an Individual. We all have a different genetic make-up. This means everyone
is going to make gains at different rates even though we maybe using the same
training program. The important thing is to keep at it and maximize your
potential.

6. Reversible Gains. When you stop training, even for a week or two, the hard
gains that you have made will begin to reverse. The longer time you take off the
greater the loss. Short breaks are acceptable, just do not take off for extended
periods and expect to pick up where you left off.

7. Three–Days Per Week. For a beginner, a three–day per week strength training
program will probably work best. If you use a three–day per week program,
be sure to take at least one rest day in between. For example, the training days
could be Monday, Wednesday, and Friday.

8. Four–Days Per Week. For an individual with more experience, a four–day per
week program will probably work best. The strength training exercise will need
to be divided into separated days. For example, train upper body movements on
Monday and Thursday, and lower body movements on Tuesday and Friday.

9. Training for Sport. Team sports like football, soccer, lacrosse, and hockey
require short bursts of effort, so be sure to include sprint-intervals in the training
program. This type of conditioning program in the off-season should be done
three times per week minimum.

10. Manage Stress. There are many factors that can interfere with training and
these are called “stressors.” Stressors can be school, social life, relationships, and
injuries. Pay particular attention to getting enough sleep, eating a great diet, and
managing your social life.