By Bryan Opaskar
Preparing for the end of the Strength Cycle
As we near the end of the strength cycle, we would like to take this time to inform you on stress management. Training, like any other aspect of life, is a stressor. Positive or negative, stress has an accumulative effect and needs to be managed in the grand scheme of day-to-day life. Whether you are an accountant, strength coach, banker, or student, stress needs to be managed in an appropriate fashion to avoid burnout and allow you to achieve your short-term and long-term goals.
Becoming Aware of our Stress Levels
Monitoring/controlling stress in training is no different than in life. More than likely, you develop a yearly goal for your job/company. This is the big picture and is adjustable somewhat, but gives you guidance as to where you want to ultimately end up a year from now. You proceed to make a plan in order to achieve your yearly goal by breaking it down into smaller steps, typically quarterly goals. The quarterly goals allow you to focus on a select few aspects that will accumulate and ultimately help you achieve your yearly goal. Each quarterly goal can be broken down into smaller steps, such as monthly and weekly goals. The process helps manage your stress over time by spreading out the workload appropriately into manageable loads. Will there be times where you have to put your head down, eyes up and plow through? Absolutely. It is necessary at times. However, it typically gets balanced out by periods of lighter workloads.
Training is no different. You set up a goal, such as losing 10 lbs, and determine roughly how long it will take to achieve your goal. Set up a target date and work backward, developing a plan to achieve your goal. Throughout the development of your plan, you will have smaller goals to monitor progress and keep you on track. This allows you to get less discouraged by small fluctuations in weight or small deviations from the plan and help you stay consistent with your plan. Additionally, it reduces the stress of trying to lose all 10 lbs at once, spreading it out into manageable steps throughout the process.
The gym should not be a place that negatively affects your life by adding more unnecessary stress. Rather, it should be a place where you improve your health, physical performance, and overall quality of life. You do not need to bury yourself in the ground all the time to achieve greater fitness and health outcomes. Rather, monitoring your stress in the gym takes you to far greater places overall. We as coaches believe in monitoring your workload because we value each and every individual that walks through our doors. Your safety is our top priority. Hence, workload monitoring is one aspect we utilize to help keep you safe.
A look into the future of the gym…..
At The Bar Athletics, we are implementing training cycles to help monitor your stress in the gym. We have broken down the yearly programming into 5 training cycles that focus on further developing every individual’s general physical preparedness (GPP) while simultaneously managing your stress. There will be times where you will be pushed hard and feel “broken down”. However, we will help build you back up so you are stronger and better than before. Especially near the end of each cycle, when we test out, you will experience a deload/”peak” week in which your overall workload will be significantly reduced. The purpose is to help your body (especially your nervous system) fully recover so that on the testing day you can put forth your best performance.
If you have any questions about specifics related to you, please feel free to reach out to one of the coaches.
By Coach Meredith
As always, our safety should take priority in anything we do. This week I’d like to give you a few tips on staying safe and avoiding injuries.
If you’re an active individual, injuries are bound to happen every once in a while. We often prolong or worsen our injury by not resting long enough to allow our body to heal itself. However, there are ways to treat and avoid injury without disrupting our routines. Here are a few tips:
Apply ice & relieve pain. The two most portable injury healers are ice packs and over-the-counter anti-inflammatory pain relievers. Applying ice and taking an anti-inflammatory will reduce swelling and pain quickly and effortlessly.
Avoid dehydration. Drink plenty of water throughout the day to speed up recovery. Dehydration can also cause injuries by increasing strain to dry muscle mass, so be sure to drink up each hour, as a preventive measure!
Eat plenty of protein. Proteins help your muscles rebuild after an injury or challenging workout. Consume eggs, lean meats, beans, or green veggies to get the right amount of protein!
Stretch often. Take a break once an hour while at work to stretch sore muscles. Simply standing up and sitting down is a great way to massage the body—but you can even stretch your neck and wrists while completing your to-do list. Also make sure to stretch and mobilize before and after class, as this will help to keep muscles limber and allow for proper range of motion.