Blaidd Drwg wrote:
Shafpocalypse Now wrote:
Work capacity is a trainable quality. This is where the HIT and Heavy Duty and Hardgainers of years past went wrong.
we were joking the other night about "hardgainers"
No one could recall seeing a hard gainer who did the basics with good form.
Or one that ate breakfast, or didn't fritter away their sleep on a regular basis because they were gaming or binge watching some dumbass series on Netflix...
Things are a little more complex for working adults with a family and responsibilities beyond training, of course, and if your goals are soft maybe it doesn't matter that much. But, generally, training should show an upward trend of volume with many peaks and valleys and long plateaus. I don't know why this is even a discussion...
My guess is, as to why it is a discussion, is because people (raising my hand here), have trouble balancing long term goals and planning with short term needs. Especially people who are not coaches or coached.
Good coaches...strength, track, powerlifting, whatever, are well versed in taking an athlete through a long process of progression. Years not weeks. (Well not fitness coaches. Those guys seem to think in 6 week blocks.) They take people through definite stages....beginner, intermediate, advanced.....they understand that to get from level X to level Z you need to do this....and that the progress is not going to be linear.
Regular people, like me, have trouble establishing long term goals and sketching out multi year plans to meet them. Let alone sticking with anything more than six weeks.
We get bored...we're stupid....we follow whatever we hear even if it has no bearing to what we did the last six weeks......I am going to build my deadlift this month! Hey, I think this month I am going to work on kayaking....progress in something takes effort over years...not weeks.
I was actually just thinking of these two things. A multi-year plan for running.......as well as the difference between me, a guy who just goes out and runs, vs. my coworker who is part of a running club. She has running friends, they train together, they have "coaches" who plan out their schedules leading up to big races.......everything she does is meshed in with her running club. She is much more likely to keep running vs. me. There is no one I let down if I don't go out for my long run...no one is messaging me if I don't show up Tuesday for a tempo run.
Here is the multi-year running plan I came up with for myself: Basic goal, to be able to run 5/10k distances FAST.
Year one (this year) - 1 weekend long run (cap at 10) 1 short, harder run (3-5 miles) each week. Slowly integrate a third "slow run."
Run the April 5K....find good target fall 10K.
Year two - 1 weekend long, 2 short, "harder" runs each week. (3-5). Slowly integrate a 4th "slow" run over the course of the year. (on weekend.) (4 runs per week.)
Run the April 5K and the fall 10K
Year three - 1 weekend long, 1 weekend slow. 1 week day medium. 1 weekday speed session. (4 runs per week.)
Follow an intermediate level plan for the 5K and 10K.
A "long run" can be substituted with a fun run. Fun run is just to cover distance well and enjoy self, up to half marathon distance. Speed/time goals are for the April 5K and the the fall 10K.
Over the course of three years that would take me from 2-3 days a week to 4 days a week. It might be a shitty plan. But it is thinking about progression over the course of years as opposed to weeks.
Now contrast that with what I will actually do......next month I'll think "I need to ramp this up!" and start trying to run every day and add hills and sprints. My knees will start hurting and I'll think...."This suck! I should go back to kettlebells." Then after a couple of weeks...."why did I give up running! I was feeling great!" And my first run back I'll try to go 7 miles even though the most I'd gone while I was training was 6 because I decide I want to run the local marathon in 8 weeks......