Issue 034

February 2008

Each month our resident strength and conditioning expert Alex will answer your training-related queries. If you’re struggling with your strength training or unable to kick-start your cardio, email us at [email protected] (making sure to put ‘Ask Alex’ in the subject header) and he will help. 

“I would like to know how to structure my training for better results. What I am currently doing is training hard for four weeks (five days a week with weekends off), and then taking a week off to rest before repeating the cycle. I use the same exercises each time and try and increase the weight every week. After the week off I will drop the weight back but still try and use more weight than at the start of the previous cycle. Is this a good way of training?”

Name withheld upon request. 

This method sounds like a condensed version of the traditional 5x5 weight training routine. Routines of this type will work well for beginners, as their nervous systems are less efficient and therefore fatigue takes longer to accumulate. At a higher level, a stressor will be adapted to relatively quickly if not changed. Within four weeks you're probably maxing out the adaptive potential of that workout. The week off will give you a bit of an extra increase in potential / results by removing fatigue, but I'd rather change the stimulus to build on what was achieved rather than keeping on with the same thing. This can be done by either changing the exercises or working different motor qualities (e.g. instead of doing barbell squats changing to jump squats). This method should ensure a faster rate of progress.

"I wonder if you could give me some advice. I have a fight soon, but I am struggling to get motivated for it. I have had two fights in the last two years. I lost both. I know I'm a much better fighter now, but can you give me any idea about how to get my mind right?"

Jonny, via email

Interesting question – mental attitude certainly makes a huge difference! The good news I suppose is that this can be trained. In fact, in the Eastern system the development of sports specific skills is accomplished with the specific training, but also without doing any training at all! In order to increase familiarity with the specific moves, combinations and positions used in the sport, visualisation is used extensively to effectively train the nervous system to perform as required, while minimising the stress on the muscular system. This type of visualisation needs to be very clear in order to work correctly though, you should get adrenaline rushes, nervousness and all the things that are standard with the actual performance, but visualise yourself being calm and in control. Also, ensure that you are training bad positions in sparring so that you have experience in any position you may find yourself in during the fight and have strategies to get out. 

Alex Gold is a personal trainer and sports therapist from London who works with athletes and fighters. To ask Alex a question email [email protected] and include ‘Ask Alex’ in the subject header. You can find out more about Alex and his services by visiting his website, www.hardcoresportstraining.co.uk.