While amateur workouts in the gym can vary in intensity and you can relax at any time, then big sport usually does not provide this opportunity - especially in the case when you need to prepare for sports and competition. Preparing for a competition is a responsible process, which differs from ordinary training in terms of complexity and degree of stress. In order for the training to be as effective as possible, think over and plan the training process. Compliance with the plan and step-by-step implementation of the planned actions will lead you to success.
Instructions
Step 1
Cyclical and gradual work should be the key points in the plan. This will train your body and enable it to recover. Each subsequent workout should capture a little more moments than the previous one and make your load harder. With each workout, your skills should grow.
Step 2
After each workout, conduct a self-check - this will allow you to understand whether the created plan suits you and whether it needs to be adjusted. Watch your body shape, health, general mood. Don't overload your body - get some rest and relaxation regularly.
Step 3
Loads must be thought out to the smallest detail. Don't make the common mistake of running marathons and long distance trips.
Step 4
Exercising too much will not give the desired result and will overwork you. It is much more important to pay attention to endurance and strength - and these are the parameters that need to be developed in regular training.
Step 5
In the process of preparing for a competition, the easiest way to control the state of the body is by measuring the pulse.
Step 6
Count the number of beats in 10 seconds and multiply by six. Check your condition according to your heart rate - starting in the morning, when you are calm, and ending with the last minute of training, when the body has already been given a certain load.
Step 7
Be patient - endurance and strength training takes time. You need to divide the training process into speed, strength and special work. Alternate activities so that the body can rest from different types of stress.
Step 8
Divide your activities according to the days of the week to create a specific cycle for the body. On Tuesday, work on strength training, periodically resting yourself during the warm-up. During warm-up, your heart rate should be 110-140 beats per minute. Do a speed workout on Thursday.
Step 9
Continue training according to your plan - on Sunday you can arrange your most difficult workout by completing the weekly cycle, and starting from the first stage of the cycle the next week.
