Always Strengthening. Always Conditioning.

Within the last few weeks I've encountered a reoccurring theme and it made me think of a line a former player of mine used to say, "Always Strengthening. Always Conditioning". It has been some time since I heard it but the line returned to the surface of my brain as I've been paying particular attention to attendance and frequency of our subscribers in class. Training frequency & training volume, it's a fine line to walk when striving to get the results you want. Too little = no training effect. Too much = over reaching or worse...overtraining. As great as the line is "Always Strengthening. Always Conditioning" is does little service to the all to often ignored training component REST. 

I've consistently walked through the lobby in the early morning hours to hear the pre-class banter of consecutive days spent training, fatigue, and muscle soreness. Despite the grumblings (good or bad) I check the same people into class every week. The same soreness persists and most glaring is the overall body fatigue that remains. Alarms are slept through and classes missed. We all know what happens next, panic and disorientation ensues instead of enjoying the extra sleep that your body clearly needs. Your brain spins a millions miles a minute retooling your entire week's schedule to get in the work missed.

Rest & recovery is critical to your training. Incorporating scheduled recovery weeks account for lowered volume or intensity allowing for regenerative workouts. Having, or better yet allowing yourself, the ability to look objectively at the success of your workouts, recovery from one to the next, and sleep patterns is critical to taking full advantage of the hard work being done. At some point your body will stop responding. You'll hit a plateau. The only way to encourage continued success is by not "Always Strengthening. Always Conditioning".

With that in mind here are a few suggestions.
1. Plan a Recovery Week
Assess the last few training weeks. How hard have you been going? Are you tired? Are you sore? Maybe you need a recovery week sooner rather than later. Typically a recovery week is programmed every 3-4 weeks. Schedule your week and use whatever reminder system you use. Post-its. Reminder App. Weekly Planner. Write it in RED so you know it's important!

2. Program your recovery week
Get away from the feeling of OBLIGATION to go to the same class every week because it's what you do. Go to a new class because it's what your body needs. Allow yourself to, dare I say...SLEEP IN or TAKE A NAP! Be okay with the lower volume and intensity because the following week you'll feel fresh and ready to attach the next 2-3 weeks. Plan for FUN because we never get enough of it!

3. Enjoy taking a NEW Class 
Changing your classes for the week not only exposes you to new instructors and new content it allows your body to receive a new training stimulus. Challenge your neuromuscular system and take TRX FUSION or a TRX Blast offering. Take Trigger Point Blast to actually learn how to use the equipment rather than just flop around on the foam rollers pre-class. Reconnect with movement patterns at FMP. Work on your Mobility and finding a few calm moments for yourself at TRX FLOW. 

4. Reap the Benefits
Trust me when I tell you your body will thank you for the change. You'll begin to look forward to every 3rd or 4th week of the month when it's time to transition into a new class/training schedule. Fresh legs. Improved mobility. Increase strength & stability. The results will take your training further than you thought possible. 

Also, starting this Friday October 9th, continue to enjoy the change of your new class schedule with new and old friends at Center Square Grill as you will receive a $10 special meal offer following class. Pretty cool concept if you ask me. Take a class. Get a Break. I'm in! Check our Facebook for more information.

If you need help figuring out what classes would work well for your recovery week goals please do not hesitate to ask me, or better yet just come to TRX Flow on Fridays at 515pm and see how great some spent on the suspension trainer can be when you're not trying to drive your heart rate through the ceiling. 

SK