Proper Training Produces Winning Results

By Don Kjelleren

If you train properly your chance of becoming fit, loosing weight, developing stronger cardiovascular strength, and yes, even winning your favorite sport at the annual DSO games can become a reality. The more committed you are to your training/fitness program, especially one that is well planned, the better you will feel, look, and perform.

Sports and fitness training should incorporate the combination of a workout (weight training exercises, practice, and competition) with proper diet, adequate rest, and good mental preparation.

After experimenting with many training and fitness programs I have settled on the annual training program introduced in this article. If results are the judge, then I have no problem recommending it to you.

My secret for success lies in that I have made training "a way of life". If you wish to be fit and attain your activity's goal you must do the same, and I mean from this day on. To do this you must enjoy your sport or fitness activity and it must be fun and rewarding. Otherwise the training effort might become too difficult to sustain. The first thing you must do is set a goal then decide how hard you wish to train to accomplish it. A maximum effort might be my program. I train vigorously six days a week at least 2-3 hours per day. In my opinion, to attain minimal cardiovascular and muscle tone development you must exercise aerobically (60+% of your maximum heartbeat) non-stop, after warming-up, for at least 30 minutes 3 days a week. Depending on your sport, level of fitness, desire for improvement goals, etc, your training program should be somewhere between these two examples.

The plan I suggest for your consideration is an annual training program incorporating the principles of periodization. This is a system where the year is subdivided into periods each with a specific goal.

1. GENERAL PREPARATION PERIOD- to develop aerobic conditioning and strength for the coming year. (may last up to 3 months)

2. SPECIALIZED PREPARATION PERIOD - training designed for your sport or fitness activity to regain endurance, develop aerobic power, and to prepare for competition or the most vigorous part of your fitness program i.e. your vacation mountain climb, long walks, cycling etc. (should be 4-6 weeks)

3. COMPETITION PERIOD - time of year for peaking in fitness and performance, playing sports competitively, your most active time of year. (can last for up to 2 months).

4. TRANSITION/RECOVERY PERIOD - is the time of year of reduced physical activity where you slow down, rejuvenate, and relax. (Lasts for the balance of your training year. Note: during the off season exercise no less than the minimum fitness effort described above.)

All periods are subdivided into weeks with periods 1,2, and 3 further subdivided into days. Design each day's activities depending on your individual training or fitness goals and should always include warm-up, the workout, and a cool down. Workouts can vary considerably but do need to follow the principle of hard days for development, and easy days for recovery. Our bodies need 48 hours for our muscles to recover and learn what we are trying to teach them. A daily training/fitness program to be successful should incorporate the following workout principles:

OVERLOAD - amount of effort - the specific daily exercise resistance, volume, frequency, repetitions, and skills.

ADAPTATION - practice your sport - adapting your body (heart, lungs, muscles, etc.) to the demands of your sport/fitness activity.

PROGRESSION - increasingly throughout your training periods make your sessions more difficult (overload) mainly by incorporating workouts at higher heart rates. (training zones)

SPECIFICITY - skill improvement - determine and then practice specific sports or fitness skills to overcome those you do not do well.

REVERSIBILITY - If you miss several days training your body will know it and not perform as you might like. You have gone in reverse, the solution do not miss training but if you do, go back a week or so in your training schedule.

In addition to your exercise program it is important to maintain a proper diet. This is a complex subject, but in general I suggest you keep track of your daily calorie, vitamin, and mineral consumption, and then design a diet that replaces these daily losses. Be sure to get a lot of rest, and drink plenty of water. Utilize safe equipment, keep footwear and gear in good condition, and wear clothing appropriate for your sport/fitness activity and the weather conditions.

With springtime and the sports/fitness season about to begin are you ready to take the first step and SET A GOAL then design your ANNUAL TRAINING/ FITNESS PROGRAM? For more info contact the writer or a sports coordinator.