Before you get started:
1) Make sure you completed last weeks
Training Journal. If you have not, stop what
you are doing and finish it now.
Remember to record the following in your
journal:
-
- Your goals (Go
here to
learn how to develop short, intermediate
and "dream" goals.)
-
- Everything you eat along with their
calorie and protein content.
Here's
a great place to figure out how many
calories and how much protein you are
eating. Just type your item into the
search box and it will bring up the
stats.
-
- Check off how sore you are and how
fatigued you are.
-
- In the comments section or your
Training Journal, you may want
to record anything you feel might be
important such as wind speed (when
you've skated outdoors), temperature,
humidity... how long you slept last
night, etc... You'll also record
performance times here.
Next, copy over last weeks Training Journal,
change the dates and use it for week 3. If
it's easier for you to just download another
copy of the Training Journal, download it
from
here.
(Excel format) If you do not have Excel you
can preview a page from the Daily Journal
here. Simply copy the information into
another format or you can hand write the
daily information down manually in a tablet.
Record these every Monday only
- do not measure and record these every day.
2)
Weigh yourself this Monday!
If you goal was to lose weight and you did,
great! If you didn't, you will need to
reduce your caloric intake by 300-500
calories a day. Try this for the next 2
weeks. After the next weigh-in we'll adjust
again if necessary.
If your goal was to gain weight and you did,
great! If you were not able to gain any
weight, you will have to adjust your diet a
little. Unfortunately, you are going to have
to consume more. I would suggest adding a
weight gain shake each day... try to find a
weight gain formula that adds 500-1000
calories and 30-50 grams of protein per
serving. Try this for the next 2 weeks.
After the next weigh-in we'll adjust again
if necessary.
3)
What should you do if you missed some of
last weeks training?
At this point you had better be disciplined
and serious enough to complete at least 90%
of the training every week... there is no
going back! If you missed more than 10% of
last week's training, suck it up and move
forward! Just remember, someone, somewhere
did not miss any training this week...
keep missing training and you will have a
much harder time crossing that finish line
first!
4)
You should not be as sore this week as you
were last week.
After 2 weeks, your body should be
"adapting" to the type of training you have
been completing... you should have a base to
work with. Now is when it begins to get
demanding... where you've recently been
performing 1 or 2 sets of a particular
exercise or drill, you will now jump to 10
sets! This week we have changed the rest and
recovery day to accommodate the appropriate
rest and recovery for the demands of these
"super sets." We've also worked it so that
your recovery day is on Thanksgiving Day
this week so that you can spend quality time
with your family and not have to think about
training.
Coach Steve
