5 Strategies You Need To Train Regularly…Without Pain

5 Strategies You Need To Train Regularly…Without Pain

Why Many People Break Down Because
They Train Like Athletes
Without Realising

If You Train 6-8 Times Per Week This Is You

One critical element many physios don’t pay enough attention to is workload history.

Understanding exactly how much volume and load you are putting through your body.

More than twice a day patients come into the clinic having developed a little ‘niggle’ over a period of say 2-4 weeks. Both knees are sore, shoulders ache or the body just doesn’t feel normal.

It’s becoming a clear trend…

People are Training Like Athletes But Ignoring Recovery

The result of this,

You build up an increased volume.

You put your body further into need for recovery every training session.

You end up broken!

The most dangerous situation is not following ONE coaches program. If you train at multiple locations or do additional training on your own is anyone either monitoring or scheduling recovery?

It’s very easy to get caught up in how you feel on a day versus what is objectively enough work before you rest.

Let’s look at an example…

Say you have a coach or trainer you see each week. You also jump in on a few F45 classes. Then because it’s a nice day you go for a run with a friend on the weekend.

The run is your recovery right?

Doing something like the bay run for fun i not recovery. A 7km like this is a mild form of aerobic exercise.

The idea is not to tell or advise you to stop or slow down.

But…

If you are doing between 6 and 8 sessions a week
YOU MUST PLAN FOR RECOVERY

People who are not athletes but are still training like them always end up in the clinic. As I mentioned earlier they present with…
– both knees sore
– both shoulders are sore
– their muscles ache in general

They often feel tired all the time. Even though they train harder and harder, they don’t seem to be getting any fitter or stronger.

If this is you then you have two options…

You need to stop training so much
You need to put way more focus on recovering properly

Still not sold on how critical planning recovery is ?

Let’s look at it this way…

6 Sessions Per Week For 3 Months Equals
72 Workouts Without Recovery

It becomes a dangerous place if you are not reversing the after effects of loading your joints and your muscles.

There are no real positives…

The accumulation of so much volume adds up. This becomes unbelievably clear the more you understand how the your metabolism and the physiology of your body works.

As much as I love talking science I don’t want to get to technical on this.

Instead I want show you…

How To Deal With High Training Volume
5 Essential Action Steps

1. Program Your Recovery

You have at least 2 programmed recovery sessions. Programmed recovery sessions mean doing nothing, it means going home, it means going to the beach, not going for a long sand run, it means going to the beach and lying in the sun with sun screen.

It means going to the park and having a picnic, it means reading a book.
This is programmed recovery session, this allows your body to recover, allows you to absorb at least some vitamin D, if you have some nutritious meals or some food, that’s also going to help also replenish your stores of energy.

At least 2 recovery sessions per week of you are doing 6 -8 sessions per week.

2. Make sure you understand why you are training?

Are you doing 6 or more sessions per week because you are obsessed or because you have a goal.

You have to be very real with yourself on this matter. If you have no aspirations to actually compete or do anything like that, do you need to train as often?

If it’s because you train for fun, awesome!

However…

If you are someone who feels like they will go crazy if you don’t go to the gym today. You feel you have to train. You need to be very careful.

This is not a good place to be mentally. It means that you are creating a psychological need to go to the gym rather than a training purpose need.

3. Make sure you are get some mobility or
body work done once a fortnight minimum

Think about it this way…

What’s going to happen if you don’t want to get some sort of muscular release? You don’t find a way to move you fascia and muscle tissues in a way you have neglected…

Let’s look at how this accumulates…

Say you perform over the period of a week 6 squat sessions which also involve lunging. Then also performed 3 deadlift sessions. Plus you do plenty of work through your biceps, heaps of chin ups and overhead bodywork.

Unless you are superhuman and don’t have any imbalances you have just developed more dominance and movement dysfunction.

You may already understand this, but dominance means the muscle groups you use more of. This varies person to person but one example is someone being quad dominant.

Thinking back to the example above…

This person is more likely to engage their quads during deadlifts as well as squats. That’s almost…

10 Training Sessions a Week on One Muscle Group…Without Even Realising

Add a weekend run to your squat and deadlift workout. Or maybe a weekend ride. Repeat this week after week.

Within 6 months you’re going to see me because your knees are too sore to train properly.

It’s a really simple fix…

Moving the tissue, getting some blood flow in there, stimulate the nervous system…

Get Dry Needling or Active Release Every Two Weeks
It will give you training longevity!

Try add this to your recovery after the next two weeks of training.

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Because the clinics are busy you need to schedule appointments in advance. If you get in now you should be able to organise something in two weeks.

The last two points focus more on the chemical side of recovery…

4. Understand the principle of food intake

The food you consume needs to reflect your training volume. The more you train, the more you eat!

Whether are you going to count calories, measure meals or whatever works for you…make sure you are ingesting enough calories to allow your metabolism to sustain itself.

This applies whether you’re training for weight loss or performance. Not maintaining a healthy metabolism will cripple any chance of achieving your goal.

All the athletes I work with have someone regulating what and how much they eat. If they don’t I refer them to Flex Success.

Finally…

5. See a Naturopath

This is very important for your micronutrients and diet health.

If your diet isn’t working correctly, then you won’t be able to absorb the nutrients you need from the gut lining.

These are micronutrients are what allow…
The health of your cell lines with omega 3
Your metabolism and biochemical cycle to actually work correctly
Your ability to flush out lactic acid, synthesize protein and release B12 into your cell

These types of things are critical. If they are not satisfactory it will slowly chip away at the functioning of your body and the health of your cells . All of a sudden you will start to feel tired, depleted, sore and unmotivated to actually get back into the gym.

Usually it’s for no apparent reason. But…
It’s often blamed on over training.

You’re not necessarily training too hard. It’s just your micro nutrient levels are not where they need to be.

There you have it…

If you’re training regularly treat your body like an athlete
Pay close attention to your recovery

Don’t allow your training volume to accumulate and DO NOT FORGET to reverse the muscular tension you have built up.

Let us help you keep training without developing pain…