this thought came to me last night when i was in the gym
i know how you have the 3 phases in a training program.
i was just woundering when is the right time to move from phase 1 to phase 2, and how do you know when it is time
i have not ridden on a outdoor track since nov 7th, and i have been racing areancross every other weekend
since nov 9th to dec 4th i have been working on just getting the muscles lose and ready for the strength training phases, i do squats, bench, deadlift, leg press, sit up, reversise sit up,leg lifts, lat. pull down, chest press, shoulder press, hamstring curls, leg curls, free weight work out with 15 lbs weights (buterflys, shoulder lifts, arm lifts, curls,) also i've been working on the rower, back extenstion, hip deduction and abductions
i've been doing leg's monday, tuesday arms, wednesday is basketball and half mile sprint, thursday is legs, and friday is arms, race day is sunday.
i do the weight work out at school during the day
then i ride the statonary bike for 1 hr. after school, and push up and crunchs and a good long strech!
I have just started working on my strenght phase of my offseason training program
and i plan to stop that in the end of january, to pick up muscle endurance
is this enought time to for phase's and after i get to muscle endurance. when should i really start to work on my cardio. i was think mid Feb.
My Outdoor season starts March 19th, and Loretta Lynn's qualifers for me is April 8th and 9th, 22nd and 23rd ,May 7th and 8th, i don't want to be peaking to early in to the season, but i want to be at a good pace before the LLQ start
First I want you to stop "arm training". Depending on what level competition you are in will determine how long each phase will be and how intense.
Cardio should be your main concern at this time. You should have a cardio program put in place to keep you ready for your season.
Alan
Re: arm work
The questions you are asking is the exact reason we have a training center for Motocross athletes.
It is impossible to know what phase you should be in without extensive testing of YOU as an individual.
Preston is on a completely different training program than Roncada would be.
If you want to experience arm pump then continue "arm training". If you do not, then stop now. Your arms will be worked in most of your upper body exercises, you do not need to isolate them as a rule.
Cardio "1hr on a stationary bike" does not tell me anything. If you do not know what your max heart rate is, your anaerobic threshold and preferebly your VO2Max, then you will have a hard time fine tuning your cardio to be effective for you as an athlete.
As you can see there is a lot to giving the correct information.
Alan
Re: training
Lat pull downs can cause you issues if you use too much weight and do not use perfect form. Lighten the weight and be careful not to let your forearms come into the exercise. rowing is usually ok because of the low intensity, but be sure to use the machine correctly.
You will need to know your exact resting heart rate first thing in the morning as soon as you wake up.
You will NOT be able to google your anaerobic threshold. You should be able to have a test to know exactly what your AT is. Then you can use this information to design a program for cardio.
RDP
anaerobic threshold
so here is what i can up with about anaerobic threshold since i did not know what the word ment,
Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body.
In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself.
were can i go about to be able to test this is there some kind of speciltist to find out that bit of information??
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