Boil training down to its most basic essence.
Practice the essentials of base-building in endurance and strength.
Remove the entertainment factor from training.
Remove the cool internet trends.
What is left?
Endurance:
For the first two years or so of your endurance training career at least 99% of your efforts should go to slow steady training,at a conversational pace. Zone 1 and 2 for those with gadgets. Throw in some occasional strides and drills to work on range of motion and good technique. This will help develop a loose stride and appropriate range of motion. Eat to support your training, not the other way around. Pay attention and learn something about yourself.
Strength:
Do large compound movements: squat, bench, overhead press, deadlift, working up to a weight that is heavy for you but crisp and manageable. Deviate only in case of injury. Lift no more than three times each week. Do chins, pullups and rows. Do a lift or two that you enjoy. Progress slowly but steadily. For health and recovery purposes get some light cardio in several times a week or daily if you keep it reasonable. Do this at a conversational pace. Stick with one program for at least 6 months. Continue on a linear progression for as long as possible. Eat to support your training, not the other way around. Pay attention and learn something about yourself.
Practice the essentials of base-building in endurance and strength.
Remove the entertainment factor from training.
Remove the cool internet trends.
What is left?
Endurance:
For the first two years or so of your endurance training career at least 99% of your efforts should go to slow steady training,at a conversational pace. Zone 1 and 2 for those with gadgets. Throw in some occasional strides and drills to work on range of motion and good technique. This will help develop a loose stride and appropriate range of motion. Eat to support your training, not the other way around. Pay attention and learn something about yourself.
Strength:
Do large compound movements: squat, bench, overhead press, deadlift, working up to a weight that is heavy for you but crisp and manageable. Deviate only in case of injury. Lift no more than three times each week. Do chins, pullups and rows. Do a lift or two that you enjoy. Progress slowly but steadily. For health and recovery purposes get some light cardio in several times a week or daily if you keep it reasonable. Do this at a conversational pace. Stick with one program for at least 6 months. Continue on a linear progression for as long as possible. Eat to support your training, not the other way around. Pay attention and learn something about yourself.
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