Create a plan of attack.
The key to enhancing your training—without undermining you goals in the
process—is to have a well-planned program that defines training
periods, intensities and recovery periods. This is called a
Break it down.
Breaking your training down into specific phases can rejuvenate
motivation and help maintain consistency. To do this, divide your
training schedule into microcycles (weekly), mesocycles (2-6+ weeks)
and macrocycles (comprised of a set number of mesocycles that outline
your annual plan or competition season). Once you determine these
phases, you can work on specific objectives.
Take time to recover. Be
sure to plan adequate rest into your weekly routine and schedule a rest
week every third or fourth week. Manipulate volume and intensity during
rest weeks to unload accumulated fatigue, maintain fitness and sharpen
Practice proper nutrition. Post-exercise
nutrition is vital to help your body rehydrate, replenish electrolytes,
replace carbohydrates and provide protein for muscle repair.
Be consistent. Maintaining an energetic approach to training can help you overcome your shortcomings.
Keep a training diary.
A diary holds you accountable and serves as a history of your
performance. If you felt especially good during a given period, you can
look back and analyze the circumstances surrounding that success.