Very often people ask me what or how exactly I actually train. Often you see me doing a bodyweight workout, another time bench pressing for maximum strength and another time swimming or running. The answer to this question? I train everything! How exactly I do this and what I pay attention to? You will find out in this blogpost!
I do any sport that I enjoy and that fits my goals. The basis for my training is classic maximal strength and hypertrophy training as well as training with my own body weight. I also go running, cycling and swimming regularly. Furthermore, I practice yoga. Bouldering is also an essential part of my training week.
Throughout my life I have practiced numerous other sports. Badminton, outdoor climbing, martial arts and some others. And by practicing I am not talking about simply trying a new sport. I invested a lot of time and adapted my training to fit the sport I did during that time.
I am also aware that the list is by no means exhaustive. There are sure to be many other sports to follow.
You may wonder why I do so many different sports and do not focus on a few. For a long time I focused exclusively on martial arts. The result? I was very good at what I did, but many other facets of what I see as a holistic approach to training did come short. Apart from that: 6 years, 5 times a week the same kind of training can get boring.
Today I think differently. I want to train as many different aspects of my fitness as possible and I design my training accordingly.
I want to be able to master any athletic challenge that I potentially want to face – without having to train specifically for it.
While I may not be the best in a specific sport, I am very good at a wide range of sports. Apart from that, it’s fun! My training schedule changes very often and I have a lot of variety in my training. I set new stimuli extremely often and constantly face new challenges. I hardly have the time to get used to a certain amount of stress. My training has not been boring for a very long time now!
Of course, practicing many different sports weekly requires a sophisticated workout plan. Apart from that, you have to know your body well and above all you need to listen to your body.
Usually, I start my week with a morning run and finish the day with a maximum power unit. Tuesday, I dedicate to cycling and Wednesday to a yoga strength training session. On Thursdays I go swimming and on Friday another yoga strength training session follows. Saturday is usually my restday whereas I am bouldering on sundays.
This plan is by no means carved in stone. If my schedule changes, or I realize that I still have to recover from another training session, I adjust the plan spontaneously. I think that is also one of the most important points for such a training schedule.
Listen to your body and adjust your workouts if necessary.
I guess that sounds like Crossfit so is it Crossfit what I do? Crossfit is defined as the ultimate test of physical fitness and therefore combines all aspects that are relevant for a comprehensive fitness.
By that definition, it’s indeed Crossfit, which I do. Nevertheless, I consider myself an athlete rather than a crossfitter. On the one hand, I dedicate my training sessions to specific aspects of my fitness. For example, I do not combine endurance or strength training units as is often the case with Crossfit WODs.
In addition, my training sessions lack the temporal component. I have no time pressure and adjust my breaks according to my physical condition on this day. Crossfit, however, is quite competitive. There are also numerous forms of training that include a temporal component:
- AMRAP: As many reps as possible (complete as many repetitions as possible in a given time)
- EMOM: every minute on the minute (every minute you have to complete a certain number of repetitions for a given duration)
Nevertheless, there are some well-known Crossfit WODs that I like to integrate into my training week.
Cardio and strength training?
You’ve probably heard of strength training and cardio being incompatible. In cardio, you burn your muscle mass it seems. Myth or not?
Studies have shown that this is not the case. However, it is relevant when and how long you are doing endurance training in addition to your strength training. I do train endurance and strength on the same day, but make sure that I have a few hours of regeneration between the two workouts. I do not cover extreme distances when running or cycling and feel no negative effects on my strength training.
Meanwhile, some studies even show that endurance training can have positive effects on your strength training!
I will cover this topic and the reasons why strength and endurance training can not be easily combined (but is still possible) in detail in another blog post.
How or what do you train? Let me know in the comments!
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