Last time, we talked about the reasons why it is important to train like an athlete, whether you are a participating athlete or not. Mainly, it’s important to understand that, even though we are not participating in an organized sport (and therefore our performance must be improved to be better), we are participating in the sport of life.
This little tidbit often gets over looked. Our society forces us to believe certain aspects of life are more important than they really are. For instance, you are judged on your stature in your community. Where you lie on the stature continuum will depend on a couple of things, namely, how much money you make, how big your house is, what kind of car you drive and what occupation you hold. This is just a short list of the things we are judged on, but these are the ones that come up most often. Since we enjoy higher stature and prestige, we opt to improve these things that we are judged on (money, house, career, etc.), and ignore the things we society doesn’t deem important.
Ironically, the most important aspect of our lives that we should pay attention to fits into this category of things that aren’t important: our health. This is where training like an athlete comes in. Our health is the determining factor as to whether we can build a quality career, make more money, buy a big house, have nice things and so on. So, therefore, we have to train in order to stay healthy and perform well in this game called life.
Now that we’ve recapped our previously article, let’s look at how we can implement this idea of training like an athlete. Although athletes train for multiple ours at a time, whether it’s sport-specific training, weight training, conditioning or speed and agility training, for us “general population” folks, we just need to focus on the important factors and make it efficient.
The fact is, we do have families and houses to maintain and sports games to go to so we don’t have abundant time to workout. Making your training time as efficient as possible is the key, and that can be done in a few simple steps:
Split routines have been the rage in fitness for years now. A split routine is when you do legs one day, then chest one day, then arms one day and so on. And many people believe that, if you’re going to weight train, you have to do a split routine. The issue is time. If you’re trying to hit only one body part a day, it could take you all week to train your whole body. For most of us, this is just unrealistic. Make sure to hit your basic human movements everyday day:
This will insure that you’re training the movements that matter most in life, and that you are getting a quality workout in in the meantime.
There is a little bit of an art to supersetting, but I think we can break it down easy. First, a superset is when you perform a group of exercises in succession without taking a break, and calling that one set. To be sure we’re able to maximize each movement, do not superset an upper body with an upper body. Here is an example of how a superset could be laid out:
Do those exercises back to back to back and repeat 3 times. Notice you’re never performing an upper body exercise after another upper body exercise
MRT stands for Metabolic Resistance Training. This is a type of training where you combine Resistance Training with Interval Training. This is one of the most efficient and effective ways to get a quality cardio session in without wasting hour on a treadmill or elliptical. Here’s how MRT works: pick a handful of exercises, assign a time frame to perform each exercise, decide how many time you want to go through each rotation and you’re good to go. Check out an example:
That whole set is going to take you one minute and 40 seconds to complete. If you perform that 3 times with a minute rest in between sets, you’ve totaled 7 minutes from beginning to end. Much better than a 60-minute treadmill session, right?!
Keep your workouts within the timeframe you want. Don’t fall into the trap of thinking that you have to train every day, a couple of hours a day in order to achieve your goals and be a high performer in life. We want to last as long in this game as we can, after all.