Blog 3

 As well as going over fuel program we also talked and detailed down every step about training day, what you do and etc. so here is my detailed down steps of a training day. Training day

• Sign up/Show up
• Signing up keeps you more committed
• Be 15 minutes early, either riding on a bike or getting some movement in
• If you can't get there early, make sure you are on time and hustling
• Make sure Coach Lew or any trainer knows you will be there 
• Decide lift schedule for the week early on and commit. Otherwise, communicating specific conflicts 

• Prep
• Eat the right foods before a lift
• Drinking enough fluids throughout the day
• Maybe do some stretching before the lift 
• Come in wearing the right clothes
• Coming into each lift without distractions and with energy 

• Dynamic -
• Sign in and get to track as soon as Coach Lew says you can go in
• Though repetitive sometimes, work hard to help with mechanics
• Prep your body for movement and avoid injury 

• Pre lift
• Most people think this is not needed, but it gets your body ready for your lift
• Gets your CNS and your other muscle groups ready 
• Good transition into actual weight stuff
• Bar complex 
• As soon as you are done with pre-lift, get to your rack with 2 others 
• Complete pretty quickly
• Someone should always be at the bar, so no talking too much
• Gets movements down for main lifts so you'll be able to do heavier weights and still have good form
• Primary - A/B
• The Primary lifts help with whatever sport or activity 
• Improve your strength, speed, and performance
• Give yourself good rest time
• Stay on task and don't just go around and talk, though
• Make sure you go through your sets at a good pace
• Supplemented - C/D
• Keep the same energy going
• Might not be as fun, but it is still important to improve different aspects of your performance with different movements 
• Extra 
• Can meet the desires of working on something more specific, not necessarily athlete-based
• It could be especially important for injuries and can gets you back faster
• Make sure you do everything you are told to do outside of the regular schedule
• Post - rolling out/shakes
• If you aren't feeling good roll out/stretch after the lift
• Make sure to get the shake if you can have to help with muscle recovery