Endurance
Eight Ways to Make Running Less Boring
Running is a great workout, calorie burner and cardio booster. However, there are also many drawbacks. These could be joint pains, breathing problems and boredom. Here are eight ways to make running more interesting:
1. Variety: Avoid long stretches of straight roads, make sure you have bends, curves and different sceneries. This will make sure your brain stays busy as well and it doesn’t get too boring. If you run on a treadmill or the weather is bad, try to watch something on the gym’s tv, your phone or tablet.
2. Music! Make a great playlist of your favorite workout music and change it up every once in a while.
3. Further or Faster: Don’t get into a habit of always running the same distance and the same speed. Switch it up, it’ll give you much more variety and more challenges. This way you can create more small goals for yourself which will lead up to successfully reaching your larger fitness goals.
4. Run with a friend. That is, assuming you are at the same level and have the same goals. Chat about your life, your goals and motivate each other. Just make sure you don’t forget about your workout as well!
5. Register for a race. If you need a little more pressure, register for a race. It doesn’t have to be a marathon but there are plenty of 3-10k’s out there you can join and get excited about.
6. Compete a little bit. If there are other runners around or a person on the treadmill next to you, you can do a little bit of competition (even if they don’t know it). Just make sure you don’t overtrain or get hurt yourself. Know your body, level and limits.
7. Interval Training. It is a great way to get a lot of workout in a small amount of time. It also keeps your mind busy and you’ll definitely feel the workout and results afterwards. However, don’t make all your running about intervals, it’ll only get you so far. Endurance levels will not necessarily skyrocket from this training only.
8. Count your steps. Keep yourself busy counting your steps per minute or half mile. It might make time fly or it might drive you crazy! Try it out.
By Sander Vanacker, owner, instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
www.TrainerVanacker.com
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15/01/13 09:16 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Kettle Bell | Martial Arts | My experiences | Brazilian Jiu Jitsu | Other
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Carb Loading for Athletes
07/06/12 14:51 Filed in: Fitness | Nutrition | My experiences | Martial Arts | Brazilian Jiu Jitsu | Other | Strength & Conditioning
If you are familiar with the term carb loading, you know it’s a method used by a lot of endurance athletes to increase the storage of glycogen (for energy use) in the body.
For many martial artists, this does not necessarily apply if you are cutting weight for tournaments. You can still cut carbs the days before (which you have to anyway) and then maximize your intake after weigh ins but you will by far not have the same exact effect as for example a cyclist doing carb loading because you do not have enough time to load carbs after weigh ins, which are often the day before the event.
An average person in normal circumstances has enough glycogen stored in the body to last you for 90 minutes when doing a physical activity, such as running, cycling, etc.
When you carb load, you can increase the amount of glycogen stored from 25-100% (for adult men shown in some studies, results for women are less steady), which means it your body’s reserves will last you longer than 90 minutes so any loss in performance by lack of energy will be postponed or not be present at all if you fuel your body during the activity.
First and foremost, it is important to increase your carb intake the last few days before your goal event or race. You do need to make sure this does not cause any intestinal problems that may affect your performance. If you have never done carb loading before, try it out before during training to see how your system reacts.
The first phase of carb loading:
A week before the race, decrease your carb intake (don’t cut them out all together) and resume your training as normal. Increase your protein and fat intake to compensate for the lowered carb intake. This will make your body react to the lack of carbs but not deteriorate your body of performance by cutting calories. About 50-55% of your caloric intake should come from carbs during these two to three days.
The second phase of carb loading:
Three to four days before the event or race, increase your carb intake drastically and cut back on your fat intake. At this point, about 70% of your total calorie intake should consist of carbohydrates. Lower your training intensity and frequency to allow your body to store more glycogen (converted from carbs) than normal. The day before the race, rest completely or do an extremely light workout to loosen your muscles.
Even though you do carb loading, you may still feel fatigued during or after the race. This may be muscle damage, buildup from lactic acid etc. Energy storage and processes are only one piece of the puzzle. However when done right, it may benefit your performance drastically. Don’t forget to continue to fuel your body during the race to prevent fatigue. When carb loading, a temporary weight gain is seen frequently. When your body stores more carbs it also stores more water, therefore the weight gain. This should however be temporary. If you have long term weight gain, you are most likely consuming too many calories overall.
Every individual responds differently to carb loading and discuss the process with your doctor, trainer or nutritionist in more depth before attempting.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Bolder Boulder & Tough Mudder
31/05/12 10:45 Filed in: Other | My experiences
The last few weeks, I have been preparing for the consecutive races I had planned.
Either way, I had a great time and hope to be able to do it many more times. Maybe I should aim to finish under 50 minutes? I have done a 10k before around 45 minutes but that was many years ago and when my body was more designed for endurance sports. That should be a very realistic goal as I didn’t train specifically on running but also on biking, swimming, strength and cross training. Nonetheless, running is a great workout and boosts your cardio. A quality that is important for many athletes. I like to maintain a healthy balance of strength, cardio, speed, flexibility etc. That also means I can’t be a purely competitive endurance athlete but that is also not my goal at this point in time.
I was supposed to do the Sunrise triathlon this coming weekend and Tough Mudder next weekend. However, I will be forced to pass on the triathlon for following reasons:
- I have a wound on my arm that I don’t want to swim with in the Boulder reservoir. It is probably fine but I don’t want to risk any bad infections. I am sure you have heard of the horrible stories that have occurred lately with bad bacteria in lakes (not the reservoir but nonetheless, I’d rather be safe than sorry).
- By having a booth at the Boulder Creek Fest and a big yard project, I haven’t had a chance to recover in weeks. Therefore, I will pass on the triathlon so I can attend the Tough Mudder race. I don’t want to risk pushing my body too much and having to pass on Tough Mudder. We are doing it with a team and I want to participate. Too bad because my training was going fantastic but I don’t want to overtrain.
Unfortunately, the Sunrise Boulder organization was not very helpful in refunding my registration fees because of the wound that may get infected. Apparently they claim they never refund any fees under any circumstances, including medical conditions that may be dangerous to the athletes, whether it’s by own doing or infecting each other. As a business owner myself, I understand you need to reinforce rules but at the same time, also make exceptions. What if someone can infect other athletes, what if I get a heart attack a few days before? They would not refund an athlete? That doesn’t make any sense to me so I believe they should revise their policies as this is not fair or morally correct. I know for sure I won’t be registering with this organization anymore. When someone is unable to train with us because of a valid reason, we modify their membership to accommodate. Simply because it’s the right thing to do.
This week is all about recovery for myself with some cross training sessions to keep my body sharp for Tough Mudder. My cardio is great and I don’t expect an issue with Tough Mudder. And if my body were to let me down for some reason… I tend to be very determined (or stubborn?) in training & races. A quality that people around me don’t always appreciate that much :)
Also check out some pictures that our neighbor Julie Kate Photography took during the Bolder Boulder!
Training for triathlon & Tough Mudder 04/27/12
Since my last blog post about my training preparations for the triathlon, my schedule has been pretty crazy! However, that is great since that means I’ve been working hard and I’ve had the opportunity to train martial arts or do personal training with many people.
Overall, I have still managed to make progress in my training. I have gone swimming, which actually went much better than expected. I do need to swim more frequently but the initial feeling was good. I swam 1.75km (little more than a mile) with little breaks here and there. I will never be a fast swimmer and it is the weakest part of my triathlon but if I can get through it the same way or a little better than my first (and only so far) triathlon back in 2009, I’ll be happy.
I finished that tri in 2 hours and 34 minutes so you can imagine those 4 minutes have been bugging me. Therefore, one of my goals this year is to do an olympic tri under 2 and a half hours.
My plan is to run the Bolder Boulder on May 28th, do the tri on June 2nd and Tough Mudder on June 10th. The main goal is Tough Mudder so the other races are goals as well but will act more like good training sessions. Between this and the fact that my first tri was at sea level, I have no idea what to expect doing one here. I also gained much more mass since then which means more weight and more water & wind resistance. Nonetheless, I have no doubt I can break 2 and a half hours but it will probably be my next triathlon, which is in September. The Sunrise tri on June 2nd will be more of a practice round to see what my level is at the moment and what needs to be adjusted.
During the last few weeks, these training sessions are the ones that stuck out to me:
- 2 rides back to back: I rode with friends first and afterwards, I rode with my wife. The goal was simply to do more miles and get my body adjusted to the feel of the bike.
- A tempo run at the Boulder Creek Path which hurt but I wanted to see how my legs would feel as I normally run much slower. I do need to do more of these but my schedule has been limiting.
- A 3 hour ride to Lyons and Hygiene with a good amount of climbing for me (try to ride up 205lbs + bike and you’ll understand). We still managed to get an average speed of 17.1miles/hour which was satisfactory at this early point of my training.
- On April 16th, I went running (slow) for about 45 minutes and did a bike ride by myself. Both felt great and the feeling is coming back (thank you muscle memory). Especially the ride was fantastic as it was windy and I had an average of 18.1miles/hour.
- The biggest cardio workout so far: a bike ride to Carter Lake for a total of 3.5 hours at an average speed of 18.5miles/hour. This was a great ride and a very important workout since it will boost my endurance and I didn’t encounter any major problems.
In between these sessions, I did martial arts, cross training, hiking, tennis and some shorter rides/runs. This week has been a bigger challenge as I have not had as much time to do long cardio workouts so I am hoping for this weekend.
My goal for next week will be (in addition to my regular activities):
- A long run
- A shorter fast run
- 2 swimming sessions of 2km each
- A 3 hour bike ride
- A 2 hour faster bike ride
Even though training may not always be easy, find that motivation and satisfaction. That’s what will keep you going!
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Training for summer & Tough Mudder: April 6, 2012
It is April 6th and I have less than 2 months before I do the Sunrise Boulder triathlon and about 2 months before doing Tough Mudder. My training at Define Defense has paid off well and my overall cardio, strength and muscle endurance are satisfactory.
It is time however, to start doing more miles to improve my cardiovascular endurance. I would advise to start of with training many miles and then work up the intensity once the races approach. However, with my work this was hard to accomplish so I trained hard during Cross Training / TRX classes, martial arts and weight lifting until now, which I will keep doing (it is so hard to sit out during classes, I always end up participating in most of them).
On Monday, I decided to wear my heart rate monitor during our Modern Martial Arts class to analyze the intensity of the class. During these classes, everyone works at their own level and will not be compared to one another. I tend to push myself pretty hard and wearing the heart rate monitor was also an extra motivation.
As you can see, my average heart rate was 149bpm and max was 175bpm. That is a pretty high average for me, meaning I pushed myself hard. Please note that everyone’s data would be different and you cannot compare your data to anyone else’s. My absolute maximum heart rate would probably be around 195bpm. This would be accomplished by going all out for a short period of time. During martial arts class, you want to sustain efforts for a longer period of time.
During the warmup, my heart rate elevated pretty quickly. About halfway through, we did some drills and when I was holding the bag for my partner(s), my heart rate dropped. The last part of the class had a higher intensity again and my heart rate stayed pretty much around 170bpm the whole time.
We did push ourselves pretty hard. Some classes will be cardio based and others will be technique based. They are not always this physically challenging and everyone works at their level, working on their strengths and also weaknesses. It does show you, that this class was a great workout and doing this will absolutely improve your cardio, muscular strength, endurance etc.
On Wednesday, I made my first real bike ride of the season. Because I raced back in Belgium, bike riding is a lot of fun for me and has a lot of memories. Therefore, I enjoy doing it and I want to continue to test myself, for example with triathlons.
I did not have an abundance of time so I only rode the bike for a little more than an hour to test my legs. I was pretty happy with the results. My average speed was 18.7mph with an elevation gain of 651 feet and an average heart rate of 145bpm. I held a pace I knew I could keep up but it was still challenging for my legs. I realized my cardio is great but the specific movements to cycling was hard for my leg muscles. This means I simply have to do more miles and train more specific to my goal (triathlon). Specific training to your goal is very important, for any sport. If you do a swimming race, you have to swim and if you do a running race, you need to run. However, cross training does have a very important role in all training.
This weekend, my goal is to ride 2-2.5 hours and in a few weeks, do bike rides of about 4 hours, once or twice a week. I am fortunate to have the experience with the bike and having a good overall foundation to work from. For beginners, I would not recommend increasing the work load like this.
Finally, on Thursday my wife, dog and I went to hike up Mount Sanitas and Dakota Ridge. Hiking is a great workout to work on your training base or foundation. As you can see, the average heart rate was only 122bpm but it is still challenging for the leg muscles when you have elevation differences. It is enjoyable and a good variation in my training. If I was competing with the bike, I would not be hiking too much or consider it a workout in season. But since I am only doing these races recreationally, I do consider this a workout and an aid to my training, especially for the Tough Mudder race on June 10th.
In between these workouts, I of course worked out more. I did some running and cross training, weight lifting and walking. These were simply some interesting notes on my training progress and heart rate data.
Heart rate data is very individual and do not base your performance and especially training program on someone else’s information. If you are interested in building a better training program for yourself, contact us and we can assist you in doing so.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Training the energy systems
19/01/12 11:04 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences | Martial Arts
Part 4 of our Periodization workshop on 1/18/12:
Lactic acid tolerance training
This will improve your tolerance but also your body’s ability to buffer it and increase lactate removal from the muscle.
Intervals of less than 1 minute will require 4-8 repetitions with long recovery periods in between (15-30 minutes)
Longer intervals of 2-3 minutes are desirable but only if you can hold the intensity.
This is a very hard workout so don’t overdo it.
Maximum oxygen consumption training
Intervals of 3-5 minutes, max intensity. Heart rate up to 10 beats under your max.
Improve efficiency of the oxygen transport system.
Anaerobic Threshold Training
Tempo training with speed slightly above comfortable. Intensity should be 60-90% of max and you have to hold it throughout your training. Lactate levels will be above 4 millimol and will build up.
Phosphate system training
Short bursts of maximum intensity up to 10 seconds. Long recovery necessary to prevent lactate production.
Aerobic Threshold Training (Long Slow Distance Training)
More than 1 hour
No lactate production
Comfortable intensity (have to be able to talk)
Will improve endurance and recovery time
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Lactic acid tolerance training
This will improve your tolerance but also your body’s ability to buffer it and increase lactate removal from the muscle.
Intervals of less than 1 minute will require 4-8 repetitions with long recovery periods in between (15-30 minutes)
Longer intervals of 2-3 minutes are desirable but only if you can hold the intensity.
This is a very hard workout so don’t overdo it.
Maximum oxygen consumption training
Intervals of 3-5 minutes, max intensity. Heart rate up to 10 beats under your max.
Improve efficiency of the oxygen transport system.
Anaerobic Threshold Training
Tempo training with speed slightly above comfortable. Intensity should be 60-90% of max and you have to hold it throughout your training. Lactate levels will be above 4 millimol and will build up.
Phosphate system training
Short bursts of maximum intensity up to 10 seconds. Long recovery necessary to prevent lactate production.
Aerobic Threshold Training (Long Slow Distance Training)
More than 1 hour
No lactate production
Comfortable intensity (have to be able to talk)
Will improve endurance and recovery time
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Energy Systems
19/01/12 10:59 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences | Martial Arts
Part 3 of our Periodization workshop on 1/18/12:
Energy required for muscle contraction is released by by the conversion of ATP into ADP+P
Therefore, ATP sources need to constantly replenished by different energy systems:
Phosphagen System
Readily available in the body and can be used instantaneously for efforts up to 8-10 seconds. Very important for weight lifters, sprinters etc. No lactic acid production and no oxygen necessary.
After the effort, in the first 30 seconds, 70% of the creatinephosphate is replenished and in 3 to 5 minutes, a 100% is replenished.
Lactic Acid System
The lactic acid system provides energy for resynthesizing ATP for events up to 40 seconds (first 10 will be Phosphagen system). It breaks down glycogen stored in the muscle cells and liver and produces lactic acid (no oxygen used which creates an oxygen debt).
Restoring glycogen takes 2 hours for 40% and 24 hours for full restoration after a workout with breaks throughout. For a continuous, high intensity workout, it can take 48 hours.
95% of the lactic acid is removed after 1 hour and 15 minutes so the muscle pains you may feel for the next few days are not lactic acid but micro damage in your muscle.
Aerobic System
Fully activated after 60-80 seconds (warmup is important) to produce energy for resynthesizing ATP from AD+P. Energy sources are fats and glycogen (and protein occasionally).
Primary energy system for endurance athletes.
No lactic acid production or buildup.
However, in most cases, the aerobic system and lactic acid system work at the same time! The ratio depends on the intensity of your efforts.
The best indicator of which energy system you are actually using when exercising is measuring the level of lactic acid in the blood. The threshold (point where both energy systems are working but no build up of lactic acid) is 4 millimoles. Over that and you will get a buildup because your body is producing more than it can take away.
You can raise the threshold by training. An athlete with a good aerobic base (endurance) can work with higher intensity before crossing the threshold.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Energy required for muscle contraction is released by by the conversion of ATP into ADP+P
Therefore, ATP sources need to constantly replenished by different energy systems:
Phosphagen System
Readily available in the body and can be used instantaneously for efforts up to 8-10 seconds. Very important for weight lifters, sprinters etc. No lactic acid production and no oxygen necessary.
After the effort, in the first 30 seconds, 70% of the creatinephosphate is replenished and in 3 to 5 minutes, a 100% is replenished.
Lactic Acid System
The lactic acid system provides energy for resynthesizing ATP for events up to 40 seconds (first 10 will be Phosphagen system). It breaks down glycogen stored in the muscle cells and liver and produces lactic acid (no oxygen used which creates an oxygen debt).
Restoring glycogen takes 2 hours for 40% and 24 hours for full restoration after a workout with breaks throughout. For a continuous, high intensity workout, it can take 48 hours.
95% of the lactic acid is removed after 1 hour and 15 minutes so the muscle pains you may feel for the next few days are not lactic acid but micro damage in your muscle.
Aerobic System
Fully activated after 60-80 seconds (warmup is important) to produce energy for resynthesizing ATP from AD+P. Energy sources are fats and glycogen (and protein occasionally).
Primary energy system for endurance athletes.
No lactic acid production or buildup.
However, in most cases, the aerobic system and lactic acid system work at the same time! The ratio depends on the intensity of your efforts.
The best indicator of which energy system you are actually using when exercising is measuring the level of lactic acid in the blood. The threshold (point where both energy systems are working but no build up of lactic acid) is 4 millimoles. Over that and you will get a buildup because your body is producing more than it can take away.
You can raise the threshold by training. An athlete with a good aerobic base (endurance) can work with higher intensity before crossing the threshold.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Supercompensation
19/01/12 10:57 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences
Part 2 of our Periodization workshop on 1/18/12:
Everything we do in our training and our training planning is affected by supercompensation. It refers to the biological state your body is after working out and rest. When you work out, your body is fatigued in many different ways and this reduces the functional capacities of your body. After resting, your body will recover and replenish and if the training stimuli were big enough, you will achieve a higher homeostatic level. This means your body will be stronger, you will have more endurance, more glycogen stored etc.
If you do not allow your body to rest before working out again, you will land in a negative spiral and exhaust your body more. This will lead to decreased performance and overtraining.
If you rest too much, you will lose the supercompensation results and you will be right back at where you started. The right (smart) training and the right amount of rest is key!
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Everything we do in our training and our training planning is affected by supercompensation. It refers to the biological state your body is after working out and rest. When you work out, your body is fatigued in many different ways and this reduces the functional capacities of your body. After resting, your body will recover and replenish and if the training stimuli were big enough, you will achieve a higher homeostatic level. This means your body will be stronger, you will have more endurance, more glycogen stored etc.
If you do not allow your body to rest before working out again, you will land in a negative spiral and exhaust your body more. This will lead to decreased performance and overtraining.
If you rest too much, you will lose the supercompensation results and you will be right back at where you started. The right (smart) training and the right amount of rest is key!
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Multilateral Physical Development
19/01/12 10:56 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences | Martial Arts
Part 1of our Periodization workshop on 1/18/12:
Different people have different objectives of training. Some may train for a healthier body, others may want to break their own records and become stronger and some want to compete to test themselves with others.
No matter what your objective is, every athlete should work on their multilateral physical development. This serves as a training base and means you increase your endurance, strength, speed, flexibility, coordination etc. Even if it does not directly affect your goal or performance, it is important to work on these things because indirectly they will greatly help you in reaching your goal (and preventing injuries).
For example: a long distance runner still needs to strengthen their core, do speed drills etc. because it will improve their performance. Or a martial artist who runs 10 miles won’t punch harder but will have better cardio and recover faster.
Once you have a base, you need to work on your sport-specific development, which means training to improve in the specific area of your sport.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Different people have different objectives of training. Some may train for a healthier body, others may want to break their own records and become stronger and some want to compete to test themselves with others.
No matter what your objective is, every athlete should work on their multilateral physical development. This serves as a training base and means you increase your endurance, strength, speed, flexibility, coordination etc. Even if it does not directly affect your goal or performance, it is important to work on these things because indirectly they will greatly help you in reaching your goal (and preventing injuries).
For example: a long distance runner still needs to strengthen their core, do speed drills etc. because it will improve their performance. Or a martial artist who runs 10 miles won’t punch harder but will have better cardio and recover faster.
Once you have a base, you need to work on your sport-specific development, which means training to improve in the specific area of your sport.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302