Whether you're a professional or an ambitious amateur athlete, as athletes we always have our sights set on the next goal. However, we all experience phases in which our performance stagnates despite regular training. To prevent this from happening, or in the worst case scenario, to help you get back to the next level from a performance plateau, we'll tell you how to properly structure your training and make the most of your rest days. Ready, set, go!
1. The perfect training plan
If you want to make progress in your training, a good training plan is the best foundation . Your plan should include sensible training sessions, balancing sports, and rest periods . The right training plan is individual and should be tailored to your personal goals. Therefore, before creating a training plan, answer the following questions:
Question 1: What is your goal?
The important thing about a training plan is that it's tailored to your goals . This makes it easier for you to get into training and allows you to celebrate your successes more effectively. Your goal should be one that motivates you internally, but is also realistically achievable. Ideally, you should set your goal according to the SMARTER rule :
- Specific means defining your goal precisely . If you simply resolve to "run faster" or "lift more weight," your goal isn't specific enough and therefore won't motivate you. Instead, your goal should be very clear. For example, the wording could be: "I want to run under 1:45 in my next half marathon" or "I want to be able to squat at 100 kg by the end of the year."
- Meaningful : This is about your personal why ? What is the deeper meaning behind your goal? You want to get fitter so you can play soccer with your kids. You want to complete your first marathon to push your limits. In difficult times, this why will help you stay on track.
- A chievable: Set goals you can achieve. Do you want to become an Olympic champion? Then set realistic intermediate goals along the way to your long-term goal instead of letting the big goal eventually demotivate you.
- Relevant: Here, you should delve deep within yourself and know your values . Deep down, do you embrace helpfulness and idealism? Then your goals should align with these values. Choose a goal that suits you and that you choose yourself, rather than having it imposed on you from outside.
- Time-bound: Set a precise timeframe for your goals. If you still want to become an Olympic champion, then a timeframe of eight years might be realistic for this goal.
- Evaluate : Take time regularly to evaluate where you are on the path to achieving your goals. A competition-oriented training plan should therefore include regular test competitions where you can test your progress to date.
- Readjust: Goals need to fit your life circumstances —and therefore may need to be adjusted. Did you injure yourself? Then you should make recovery your first goal and postpone other goals. Instead of giving up, when in doubt, always set a new goal that you can still achieve.
Question 2: What is your current training level?
Your goal has been set. Now it's time to create a training plan that meets your current needs. Accurately assessing your training level is important to give your body the time it needs. Whether you're working out at the gym or running, your joints and muscles need time to adapt to the strain. Otherwise, you risk injury due to overexertion. Your last competition, for example, can serve as a basis for your self-assessment . As a beginner, you can also start training slowly and then adjust your plan accordingly.
Question 3: How often should you train?
This depends on your training level . If you're new to training, start with 2-3 training sessions per week and allow yourself a recovery day after each training day.
If you're an advanced athlete, you can train 4-6 times a week. Again, make sure your body gets the chance to recover. In strength training, you can opt for split training, which means you spread your training on different muscle groups throughout the week. The general rule is: listen to your body , and skip a training session if you're in pain.
Question 4: What should you train?
In general, you should focus on training the skills you need to achieve a new PB in your specific sport . You can do this through training sessions on your
- speed
- agility
- Power
- Endurance
work. Therefore, decide which skills are especially important for your sport. Do you want to run a new personal best in the marathon? Then work specifically on your endurance and speed. Do you want to win more fights in martial arts? Then train strength and speed.
Once you've answered all the questions, it's time to fine-tune your training sessions . You should spread them out throughout the week and plan them sensibly according to the following three top rules :
Add variety to your training.
Through training stimuli, you cause your body to adapt. However, after a certain amount of time, your body will adapt to the stimulus. At this point, you should vary your training plan , because only through different stimuli will you improve in the long run. This means: If you do the same workout every day in the same amount of time, run at the same pace every day, and always use exactly the same weight for the same number of repetitions, your body won't learn. Constantly expose it to different and more intense stimuli to see real results.
Find a balancing sport.
In keeping with the theme of variety, it's important to relieve stress on your body and mind with another sport. For runners or strength athletes, swimming, for example, is a good option, as it places less strain on the joints. Yoga and mobility sessions are ideal complements to any sport and also support your recovery.
Make your training a routine.
Whether you're a beginner or a pro, you should make your training a routine and integrate it firmly into your daily routine. For example, you might train every Monday evening, Wednesday before work, and Friday during your lunch break. Stick to these fixed schedules and don't let yourself be distracted from your daily routine.
2. Passive & active regeneration - how to hack your recovery
Your training plan is set and it includes training breaks? Excellent! Studies show that your body adapts particularly through what is known as supercompensation, which takes place during the recovery phase [1]. Therefore, it is important to use your training breaks in a way that helps you deliver your best performance in the next competition . When it comes to regeneration, we differentiate between active and passive recovery. Passive regeneration describes non-athletic measures with which you can support your body's own regeneration. Important components of passive regeneration are proper nutrition and good sleep . Active regeneration includes exercises and other active measures that you ideally integrate into your training plan.
Active Recovery - helping the body relax
Active regeneration includes all self-performed exercises that you perform after training or competition to recover. This could, for example, be a short cool-down in the form of a jog [2]. Other good exercises are
- Stretching - best as a separate training session
- Fascia roll - slow execution, 90 seconds per repetition towards the heart or better still dynamic exercises on the fascia roll
- Mobility training - preferably specific to your sport
- Yoga - depending on the type of yoga, you can set different priorities here
You can also support your regeneration by regularly visiting the sauna [3].
Passive Recovery - eat and sleep your way to peak performance
While the thought of a Black Roll elicits few athletes' enthusiasm, sleep and nutrition provide a much more positive feeling. Both are fundamental factors in your recovery and can be targeted with the right hacks.
The right nutrition after exercise
When it comes to post-workout nutrition, consuming the right nutrients is of utmost importance [4]. The exact composition depends on the sport you're practicing. For example, endurance athletes may have different optimal nutritional values than strength athletes, for example. However, the general rule is that you can support your body with the right nutrition from the moment you finish your workout. These ingredients are especially important after intense training sessions:
- Amino acids are the building blocks of proteins, hormones, and neurotransmitters, for example. Your cells, muscles, and tissues are largely made of amino acids. They transport nutrients, influence the functions of organs, glands, tendons, and arteries, and are involved in metabolic processes. You need them to maintain your muscles and for wound healing after injuries [4].
- You lose electrolytes through sweating during exercise. This causes your body to lose important substances like magnesium, which contributes to normal muscle function and protein synthesis. Electrolyte-containing drinks after exercise can therefore help you replenish your electrolyte stores, especially after intense training sessions.
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Good sleep - the source of your best performance
Once you've provided your body with sufficient nutrients after training, adequate sleep is the next important step for recovery. A study from the University of California showed that the risk of injury was significantly increased in athletes who slept less than 6 hours per night [5]. Accordingly, you should aim to get at least 7 hours of sleep . Our magazine also offers many tips on how you can sleep better .
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Take-home message for your next Personal Best:
Whether you're an amateur athlete or a full-time professional, you have to work consistently to achieve your best performance. The right training plan tailored to your goals, the right nutrients, and sufficient sleep are areas where you can improve bit by bit. Find your optimal balance here, and your next personal best is guaranteed.
INDIVIDUAL REFERENCES:
[1] Faude, O. (2007) Philosophical Faculties of Saarland University, Germany. Regeneration in competitive sports training: The effects of various regenerative measures during and after intensive training phases in cycling. doi:10.22028/D291-23283. [ https://publikationen.sulb.uni-saarland.de/bitstream/20.500.11880/23339/1/Manuskript_Dissertation_Teil2.pdf ]
[2] Meyer, T.; Ferrauti, A.; Kellmann, M.; Pfeiffer, M. (2016) Federal Institute of Sports Science, Bonn. Regeneration Management in Elite Sport. [ https://cdn.website-editor.net/d5555447e6ba48b0a8192e1228feb07e/files/uploaded/Regeneration_Spitzensport_Mayer_BISP_2016.pdf ]
[3] Khamwong, P., Paungmali, A., Pirunsan, U., & Joseph, L. (2015). Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors. Asian journal of sports medicine, 6(2), e25549. doi:10.5812/asjsm.6(2)2015.25549
[4] Hamm, M. (2009) Riva Verlag. The Right Nutrition for Athletes: Optimal Energy for Maximum Performance.[ https://books.google.de/books?id=9RpRAwAAQBAJ&dq=optimale+n%C3%A4hrstoffe+sportart&lr=&hl=de&source=gbs_navlinks_s ]
[5] A Williamson and A. Feyer (2000) Occupational and Environmental Medicine, 2000 Vol. 57. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867// ]
