Tänk på ett styrketräningsprogram som en färdplan: det är den väg som kommer att navigera dig säkert och effektivt till din slutdestination. Som med varje färdplan kan problem uppstå. Vi kan uppleva en kursförändring, vägspärrar eller till och med upptäcka ett bättre sätt att nå vår destination. Lyckligtvis finns det sätt att identifiera och se dessa möjliga vägspärrar eller skyltar i ett styrketräningsprogram. Dessa tecken kan vara fysiologiska, vilket är vår kropp som ger oss ledtrådar - medan andra kan vara psykologiska. Oavsett scenario sammanställde vi en lista med tecken som visar att det är dags att ändra ditt styrketräningsprogram.
Problemet: Det här kan vara svårt beroende på vilket program du följer, särskilt om du arbetar mot en topp. Men om du ständigt fastnar på samma siffror även efter att en träningscykel har avslutats, kan det vara dags att ändra programmet. Till exempel, om din squat har varit densamma i 3 månader även efter att du försökt ändra volym och intensitet, är det förmodligen dags att ta detta som ett tecken.
Fixen: Fokusera på områden som du kanske saknar. Kanske ökar din knäböj inte på grund av obalans någonstans, till exempel brist på hamstringsstyrka. Prova olika träningssätt, till exempel byta från en bakre squat till en front squat - detta kommer att förändra rörelsemönster, vilket kan fungera som en uppdatering. En annan idé är att prova extra motstånd, eller kedjor och band för att förändra hur man utvecklar kraft genom rörelsen.
Problemet: En viss ömhet kan förväntas när du följer rutinmässiga träningspass, men det finns sätt att identifiera om du kan nå en punkt för överansträngning / överträning. Om du precis börjat med ett nytt träningspass är ömhet förväntat. Om du har följt ett program ett tag och volymen inte har varit ett problem och plötsligt blir du väldigt öm - det kan vara ett tecken. Detta kan vara ett tecken på att ditt nervsystem blir förfallet, vilket kan leda till immun- och sömnproblem.
Fixen: Försök att ladda ner och släppa volymen på dina träningspass; Jag ordinerar vanligtvis 55-65% av normal volym, i väntan på intensitet. Detta kan hjälpa till att ge kroppen en paus och låta nervsystemet återhämta sig. Dessutom, om du kommer tillbaka och känner dig frisk efter omladdningen finns det en god chans att du fortfarande kan följa ditt program och få vinster.
Problemet: Träningspass blir ett drag istället för en rolig utmaning. Det är viktigt att du är helt ärlig mot dig själv om denna punkt. Ja, det kommer att bli riktigt tuffa dagar, dagar där du vill hoppa över träningen helt, men det finns en skillnad mellan fullständig brist på körning och en ledig dag. När du märker en fullständig nedgång i intresse och körning kan det vara ett tecken på att du behöver ändra ditt program.
Fixen: Lär dig att skilja mellan en dålig dag och full av passion. Ta en vecka eller två för att anpassa dina mål och prioriteringar. De flesta lyftare tar inte för mycket ledighet, så en hel vecka eller två kan mentalt starta om din medfödda körning igen. Om det inte fungerar, ändra programmet och utveckla ett ominriktat fokus med nya mål.
Problemet: Skador inträffar - de är ofta verklighet inom styrkesport som lyftare aldrig önskar varandra. Om du befinner dig skadad kommer det mer än troligt att det finns delar av ditt program som helt enkelt inte går att fortsätta med. Till exempel kan en axelskada eliminera en majoritet av överkroppsträningen.
Fixen: Ta ett steg tillbaka och använd detta som ett tecken för att fokusera på andra områden du kanske saknar. Till exempel, om din axel är bankad upp, gör ben och rygg ett ökat fokus. Skador suger, men de behöver inte helt spåra framstegen - bli kreativa och gå vidare.
Problemet: Det finns massor av bra tränare där ute och det finns många bra styrketräningsprogram. Det är svårt att förbinda sig till bara en, särskilt när det är begränsad tid och du vill prova dem alla. Detta kan vara en välsignelse och en förbannelse, speciellt för dem som är nyare i träning och benägna att hoppa. Det finns en skillnad mellan att hitta ett bättre sätt att göra något och att bara vara otålig.
Fixen: Entusiasm och nyfikenhet visar passion, men innan du byter program ... ställer du ärligt upp den här frågan, "Har jag gett mitt nuvarande program tillräckligt med tid för att få fullständiga resultat?”Det är här du måste vara öppen och känna till skillnaden mellan att vara alltför ivrig och verkligen hitta ett bättre sätt att träna. Tänk på det som, "Om du har en gräsklippare, är du säker på att du inte kommer att klippa gräset med din sax.”
Redaktörens anmärkning: Den här artikeln är en op-ed. De åsikter som uttrycks här är författarna och återspeglar inte nödvändigtvis BarBends åsikter. Påståenden, påståenden, åsikter och citat har endast tagits fram av författaren.
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