Teaching at the WRAC, I am often asked for advice on an effective training/exercise program. So, if you are one that wants to have a zest for life and eat and sleep better, let’s get started! Following are exercise parameters for improving strength, VO2 max, co-ordination and endurance.
Frequency is the foundation of a successful and rewarding fitness plan. For purposes of this missive, we are all specifically cleared medically for exacting exercise sessions. Thirty minutes every day is a great maintenance schedule. Sixty minutes every day is a fine program for achieving new levels of performance. Exercising 120-150 minutes per day is a good regimen for a competitive athlete. Big, big bulletin here… when it doubt…rest!!!
Strength advancements are best attained through rotational weight training. Day 1 target legs, next day arms, next day core. Resistance equals exhaustion at 12 repetitions performed with rigorous attention to detail. Choose 3 exercises and consider that one set. Complete 3 to 5 sets. Change exercises weekly.
For VO2 max enhancement you need intensity and speed. Any exercise utilizing “big levers” (arms and legs) is perfect. There should be 20 – 50 repetitions with 15 to 45 second explosive durations. An example is jumping jacks with straight arms. Vary exercise choices daily.
For co-ordination you want eye to hand (or leg) games. Improvements are best realized through novelty. As an example, 15 minutes of pickleball, next time basketball, next time dance, next time rock climbing, next time roller skating.
Endurance improvement programs are tricky because of the seductive lure of long hours or many miles. While there are a myriad of benefits in prolonged sessions, there is a near certainty of injury. Anecdotally, Gerry Lindgren’s running 300 miles weekly. Jim Ryan sprinting 50 times 400-meters and Mary Decker’s phenomenal mile repeats are the stuff of legends and deservedly so. However, today’s best science shows an hour session results in 80%+ results compared to a three-hour session with 70% fewer injuries. Plan on an hour at 80% or more of your maximum heart rate. Variety is instrumental. Run one time, row one time, bike one time, swim one time, etc. The results will astonish you!
Most importantly, seek counsel from the experts on staff at the WRAC. The experience and knowledge of our instructors ensures a broad spectrum of coaching inputs.
Cheers, Dave Wilson, Coaching champions for 48 years
WRAC MISSION STATEMENT:
To promote active, healthy lifestyles by providing racquet sports, aquatics and fitness opportunities for our owner-members.
1913 SKYLINE DR., WENATCHEE, WA 98801