TGIF Friend,
and TNLAFW (There's Nothing Like A Friday Workout)!
I hope you had a great week of training and you're excited for your weekend. Feedback on the 20 rep endurance phase has been good so far. Lots of sore quads, butts and hamstrings and I'm guessing its from the RDL's and Lunges / Scissor Jumps. This phase I hypothesize that you'll be less hungry after workouts vs. last phase, so I'm curious to see if it rings true for you. It might not and you may have greater hunger, but you miss 100% of the shots you don't take, so we're taking a shot to see what happens. Speaking of what happens. This weeks cardio minutes and next weeks schedule change are below.
Cardio Minutes-Week 1
Time Day 1 Day 2 Day 3 Total
6:00am 15 15 18 48
9:00am 15 15 18 48
6:30pm 15 15 18 48
Schedule Change - Week 2, the week of 11/10/14
6:00am, M / W / F @ BG (no change)
9:00am, M / W / Th @ MC (switch from Friday to Thursday)
6:30pm, M / T @ MC, Th @ BG (switch Thursday night from Mackenzie to Boys & Girls Club)
*Sacred Heart Parish is hosting it's annual Holly Harvest Fair and their parishioners will be setting up after the 9am BC on Thursday.
Burn & Earn
Whether you know it or not, you train like an athlete and athletes live high performing lifestyles, just like you. To maximize your high performance and maintain life & social balance you need to splurge to let your body reset & reboot for the next day / week. One way you can create an opportunity out of a splurge is to burn & earn before and after it. Your body creates a caloric deficit before a splurge meal when you get an intense, muscularly demanding workout in before hand and then it uses whatever food you give it post workout to repair and regenerate. This means your less like to store splurge meals as body fat and more likely to store splurge meals as muscle glycogen and to build muscle. Splurge meals also may help to saturate your glycogen stores (like a pasta dinner the night before a race, football game, etc...), reduce stress and make for a fun occasion, which may help you to perform at a higher level during your next workout, which could yield greater results. I wouldn't include alcohol in this category as it lowers testosterone, acts as an a depressant, leaves you dehydrated and for some you may have to deal with a hangover. So, plan your splurge meals each week and then plan a fun workout in before and after it.
Your coach,
Mike Alves
p.s. who's running 1/2's this weekend and who's running Spartan Fenway?
p.p.s. next Saturday is the Turkey Workout. You can sign up now!
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