So its strange to me that I've learned so much more in about six months out of school than I did in four years of college?? Did I not work as hard as I could have? Or perhaps something to be said about realworld experience?? Anyway, here is what I learned (mostly about training) in 2008 (in no particular order) .
· You need to set specific and measureable goals, and a reasonable timeline to reach them
o Short Term – Mid-range – Long Term
o Example of specific and measureable – Add 2 “ to my arms
· Keeping track of your workouts is crucial – plan ahead
o Buy a notebook for 30 cents
o Start thinking about the next phase - 6 weeks
· Periodization doesn’t have to be linear
o Undulating during the month – week
o Light – heavy days
· Being patient is the most important part of your workout
o Rest is important for performance – weight loss – building muscle
o Resting during your sets, and also planning off days (active recovery)
o Give your program time to develop - don't get programming ADD
· Compound (multi-joint) movements are king
o Rebuild the engine and body first – then worry about the detailing
o If you don’t have a lot of time cut out single joint movements
· Diet is about 90% of weight loss – you can’t out train a poor diet
o Plan your weekly meals – eat breakfast
o Understand what constitutes a serving size
o Timing of macronutrients is vital
· Volume and soft tissue work is important in highly trained athletes
o Time under tension
o Foam Rolling – Massage – Warm up - stretching
· Everything works, but only for so long – consistency matters
o Don’t skip/miss workouts – schedule them like you would a meeting or study time
o A lot of different ways to skin a cat
· Never stop researching, reading, and learning about training
o This is a changing industry, keep up with the new data
· Find people who inspire you – authors – pros – leaders in exercise science
o Find a mentor
o Model your behavior after them
· Contact people who inspire you – Network – Be Proactive!
o Successful people are willing to help you get started
o Don’t be afraid to seek their help – “often times you can learn a lot more over drinks with these guys than you can at a seminar” – Nate Green
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