When it comes to your training you should always be looking to finds ways to improve. Many of us who train have a tendency to get stuck in the same old routine. We do the same exercises day in and day out and wonder why we stop seeing results. This week I want to share with you TEN WAYS that you can improve your training.
1. GET TO SLEEP BY 10:30
When I ask most people when they fall asleep, the majority of people respond by telling me they are unable to fall asleep before midnight. It’s very common for people to tell me that they are unable to fall asleep before 2 a.m. This is a growing problem for a lot of people today. Research has shown that when we sleep our body begins the process of repairing itself. If we are unable to get an adequate night’s sleep how can we expect to feel alert and energize for the next day?
2. FOCUS ON POST WORKOUT RECOVERY
One of the easiest ways to improve your overall training— as well as your body composition— is to put an emphasis on your post workout nutrition. A simple way to make this a part of your training plan is to have a protein smoothie already made for when you finish your training session. You can either bring it with you to the gym (freeze it before you come) or have one made when you get home. Whatever you decide adding some protein, carbohydrates and fat to your post workout nutrition will give you a leg up on your competition. I would recommend that you try and drink your shake within 15-30 minutes of completing your workout.
3. GET A TRAINING PARTNER
Plain and simple, people train harder if they are working out with someone. Find someone (ideally a friend, coworker or neighbor) who is looking to get in shape and is willing to train with you. Talk about your goals together and make a commitment to train with one another a few days a week. By doing this you will feel a stronger commitment to your training and someone will hold you accountable to your program. Other options include hiring a personal trainer or working out with a small group (i.e. semi-private training)
4. ADD SOME WEIGHT TO THE BAR
If you are currently lifting weights, you are one step ahead of a lot of other people who are missing out on one of the best ways to change your body. However, I would be willing to bet that the majority of people who are lifting weights right now are happy with the weight they have on the bar. Instead of being satisfied with the weight on the bar, I challenge you to increase the weight on some of your big lifts (i.e. front squat, bench press, overhead press, etc.) by 5 lbs. this week. The following week, shoot for 10 pounds. It goes without saying that you should always focus on good form; however, increasing the weight in small increments is a great way to add some strength as well as some muscle.
5. DO A PROPER WARM UP BEFORE EVERY TRAINING SESSION
I see it all the time. I watch people walk into the gym sit down on the pec deck machine or flat bench and start their chest workout. No warm up— just straight into their routine. If there is one area where I am adamant, it is making sure that all of my athletes and clients perform a proper warm up. The excuse that most people give is “I don’t have time.” I look at them and say a good warm-up can be completed in as little as 5 to 10 minutes if you do it correctly. The warm-up sets the tone for the training session. Ideally I like to see the following categories covered in a warm-up:
- Alignment (neutral pelvis)
- Proper breathing
Video: Supine breathing /alligator breaths
6. ELIMINATE PROCESSED FOOD THIS WEEK
One of the easiest ways to feel better with in and out of the gym is to reduce the amount of processed food that you consume on a daily basis. I am going to challenge you this week to eliminate all processed food this week. I am willing to bet that if you do this you will see an increase in your overall energy as well as your ability to recover from one workout to another.
7. GO FOR A LONG WALK OUTSIDE
One of the best ways to relieve stress as well as improve your cardiac output is to go for a long brisk walk. Ditch the cell phone and headphones and get outside. The sun on your face as well as the fresh air will do wonders for your body.
8. MAKE A POWER SMOOTHIE
Most smoothies you buy at a smoothie store are loaded with sugar as well as fruit substitutes. Instead of wasting your money on high sugar/low protein smoothie try this recipe instead:
- ½ banana
- 1 cup of strawberries
- ¼ cup of beets
- ½ cup of kale
- ¼ cup of frozen mangos
- 1 tbsp. of melted coconut oil
- 1 tsp. of spirulina (This can be purchased at most health food stores)
- 5-6 ice cubes
- Blend for 30-45 seconds and drink up
9. FOCUS ON YOUR HEALTH RATHER THAN WEIGHT LOSS
This week, put away the scale and focus on improving your health. Dropping 20 lbs. of weight does not automatically make you healthy. Instead, focus on habits that you can sustain. Examples include getting quality sleep, eating a balanced diet as well as finding ways to manage your stress.
10. TRAIN LIKE AN ATHLETE
All of us have an athletic side. As kids we use to run and jump; but as we grow older many of us have a tendency to lose our athleticism and ability to generate power. Training like an athlete will automatically increase your power. Here are three exercises that you can do to help you feel like an athlete:
Box jumps- Start with a very low box if you have never done this before— land soft.
Video: Box jumps
Medicine ball throws- I always recommend that you start with a light (2-4 lbs.) medicine ball.
Video: Lateral lunge to shotput-tutorial
Transition runs- These runs are best done on a track or a turf field. Start slow and progress.
Video: Shuffle to sprint
If your results have stalled and you want to jumpstart your fitness this month, try adding some of these options to your training plan. You don’t need to all of these recommendations at once. Start slow and progress. Remember proper form and progressions are critical when it comes to your training.
Kevin Miller is the strength and conditioning coach for the Philadelphia Union. For more on Miller and the Union, visit philadelphiaunion.com.
Read more Sports Doc for Sports Medicine and Fitness.