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 By: David Robson There are certain variables that need to be in place, before success can be realized in any training program. To achieve outstanding training results, the training program itself should be structured in such a way as to allow the athlete a certain period of time per session to focus their attention on variables so essential for success. What exactly are these variables? Well, every program should begin with adequate nutritional support, commence with a warm-up and end with a cool down and post-workout meal, be based upon pre-determined goals, and entail specificity - all of which will be explained in detail soon. Additional, recommended variables, are, visualization and support in the form of a training partner, or coach (these will be explained also). Think of a training session as a business venture. In any business venture, there needs to be a definitive plan of attack, before even considering starting up. If one does not plan accordingly, the best idea in the world might fail to get enough traction to even succeed for a small period. Same with training. Before any workout, which, as part of a periodized macro-cycle (a key component of a planned training cycle), is essential to goal attainment (factoring in variables such as diet, rest and supplementation), the aforementioned set of variables need to be in place. Not considering these essential training components, is akin to failing to ensure that insurance requirements are in place after purchasing a business. In other words, without the correct foundations, ones training goals will be achieved to a minimal degree at best - the worst case scenario being a gradual regression and a complete failure to achieve training objectives.
The following training requirements should form the basis of every session, otherwise, as with the systems of the body, there will be a systemic failure, and, as a result, a gradual breakdown in training performance and goal attainment.
An excellent strategy is to consume some protein and carbohydrates, about one-hour prior to training, as this will place the body into an anabolic state, and provide the requisite energy levels to power through the session. There are an endless array of combinations to choose from when considering pre-work nutrition. A whey protein shake and bowl of rice work well for most. During training, there is a marked increase of blood flow to the muscles. Consuming protein before training is thought to take advantage of this window to enhance amino uptake by the muscles. It is also thought that consuming simple sugars directly before training will have a glycogen sparing effect, enabling more in the way of this critical component to reach the working muscles during training.
Popular post-workout recovery-strategies include, a whey protein shake and carbohydrates of any type, provided they are taken in sufficient amounts (at least 30-grams per post-session serving). Post-training nutrition should be consumed within 45-minutes of training to realize maximum benefit, as this is an optimal storage time. Of course, fluid in the form of water should be taken before, during and after training to maximize nutrient uptake and prevent dehydration.
A warm-up prepares the body psychologically in the sense that one will feel better equipped to engage with the heavy poundage's if the mind is prepared for this physical battle - during the warm-up phase one is able to motivate themselves and think about the task at hand. Diving straight into a workout is done with a degree of apprehension. The possibility of injury is pre-eminent in ones mind, should they forsake the warm-up. The warm-up will also, obviously, help with regards to injury prevention. Loosening up stiff muscles will better prepare them to lift progressively heavier poundage's, while providing for greater economy of movement throughout the session, as there will be a lowered viscous resistance within the warmed muscles. Other Physical Benefits Of A Warm-Up Include:
The key with goal setting is to have a series of achievable, specific, targets. Unrealistic goals will result in disillusionment. In terms of bodybuilding, the idea is to build an idea in ones mind as to exactly how they want to look, and plan their program accordingly. For example, the acquisition of mass will involve training hard and heavy and eating enough calories. To effectively achieve this goal a whole series of smaller goals - and the training session is central to this - will need to be overcome. Writing these down is instrumental to achieving them, so keep a goal log and tick off every achieved objective, as achievement of the main goal approaches. Indeed, every training session will need its own set of goals, and these should be planned for from the outset. Every workout will encompass a specific set of exercises, and follow the other protocols mentioned in this article. Main Workout Goals Should Include:
  Barbell Squats.  Click To Enlarge.Bodybuilders, on the other hand, will focus on the type of training that will, by and large, enhance hypertrophy: a 8-12 rep-range, sufficiently heavy weight to achieve this aim, and shorter rest periods between sets. Both sets of athletes train with the same tools, but the training strategies are vastly different. Training for bodybuilding demands of specific set of protocols and failing to adhere to these will result in substandard results. Specificity dictates that running 10-15 miles per day, and training with 30% of ones one repetition maximum, will not result in a physique to rival the current Mr O. In short, if one has specific goals, which they should, then their training programs should be similarly specific.
 You'll Need Specific Training If You Want To Give Ronnie A Run For His Money.
Additional Benefits To Cooling Down Include:
Setting some time aside, or using the warm-up period, for visualization, will have a profound psychological effect in terms of allowing one to lift progressively heavier weights, while maintaining perfect form. Indeed, running a mental tape of exactly how a technique is to be performed actually prepares the neural system for the exercises to follow. Visualizing, particularly in the moments before a heavy set, will also enhance concentration, and help to block out irrelevant cues, allowing for maximal productivity throughout the set.
  Support Outweighs Any Benefit Of Training Alone. Click To Enlarge.Indeed, an effective coach/training partner can serve to motivate and provide guidance when it comes to technique. This person can also help with spotting, allowing for greater achievements in terms of maximal lifting. The key is to use someone who will enhance your training session, rather than wasting your time talking about irrelevancies - a good training partner/coach can be a great asset, a poor one can cause regression. The choice should be made wisely. Traits To Look For In A Training Partner/Coach Include:
Achieving ones training targets requires attention to detail when it comes to planning training sessions. There are many facets to take into account when planning a routine, and the actual training session itself encompasses many of these. Pre, and post-workout nutrition, warming-up and cooling-down, goal-setting, specificity, visualization and support, all contribute to the total training experience. Leaving just one of these variables out of the equation might result in training regression, so plan your sessions productively, and reap the rewards. References
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1: Pre-Workout Nutrition.
Nothing compares to visualization, when it comes to psyching up for a sustained training effort. Merely thinking about the impending workout, does not equate to visualization, rather, imagining exactly how the workout will unfold, and acting on this, will enhance results.
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