The Training Equation


  1. Overtrainingis not giving your body ample recovery or rest time. Many, if not most athletes struggle with the concept of rest. We get so addicted to training, growing, and the endorphins. BUT we forget this simple equation:

Training = Work + Rest

If we are missing the ‘Rest’ portion, we are not training properly. Much like our nutrition, the concept of eating more to lose weight is a hard concept to grasp, this too is hard to wrap your head around. Breaking Muscle says it best “You don’t improve while training, only once you have recovered from the session and your body has rebuilt itself slightly better.” I definitely want to get better, and I am sure you do too, rest is key to your success!

To read more about the signs and symptoms of overtraining CLICK HERE.

  1. Asking for helpmeans being vulnerable, and allowing others to assist in the journey. We do not know it all, and there are always going to be people around us who know more or have the tools/resources to help your gains. Good communication with your coach can possibly save you from injury and help the coach understand the type of learner you are.

There are 3 main ways a coach communicates with their athlete – verbal, visual, and tactile (hands-on) cues. A coach may be dominant in one of these and use verbal 90% of the time. If you are a visual or tactile learner, you have to communicate that to your couch so they can speak to you in your language. Learning new skills correctly the first time is much easier than relearning later.

  1. Strategyand action plans are a huge part of reaching goals. It is not enough to just set goals, we must dig deeper as athletes (usually with their coach) to devise a strategy for reaching our goals. For example, if my goal is to get a pull-up. Trying a pull up every day is not going to get me to my goals efficiently. By asking for help from your coach, they can help you devise a strategy for success.

At LIV Athletic every goal begins with an assessment. In order to do a pull-up, you must have the range of motion in the shoulders to safely hang from the bar, second is strength, third is skill. By assessing the starting point of your progress, your coach can create a strategy to get you working towards your goals in a safe and effective manner.

4. Nutrition is always the elephant in the room. 90% of our performance happens in the kitchen. We can be getting ample rest/recovery, asking the right people for help/guidance, and have a great strategy to reach our goals, but if your nutrition is garbage, so will your training. A member of ours has a fantastic mantra she asks herself before she chooses or eats her food, “will this food fuel my body and prepare my body to perform?” It is a simple and effective tool to help keep your eye on the prize.