Training Secrets Revealed By Pete Fraser-Smith, Mayfair, London
- Ever considered why other people in your gym seem to progress far more quickly than you?
- Hit a plateau in your training and need a boost?
- Want to gain some insight into training more seriously to compete in a sport?
We can provide you with some high quality insight into training maintenance and progression to boost your health and fitness.
Pete Fraser Fitness, Mayfair has within it’s small highly skilled team National and International level athletes. They have competed in their specialist sports over many years and are ready to provide you with their insight to help you progress your training onto the next level.
Read on to learn the secrets of champions….
Training Secrets Revealed By Pete Fraser-Smith, Mayfair, London
Top Tip No.1
Training programming – schedule
Any athlete, professional or recreational must essentially have a correctly formatted program to work to. Training blind is simply not going to allow you to gain the best quality for your overall training.
Training programs provide not only guidance, they give structure, focus and format with progression often aimed at competition. A program can easily be refocused to the perfect holiday body, a toned wedding shape or a defined physique for a film role.
Periodization is an important concept (subject to later discussion) which forms a program structure and allows for correct progression but simply writing down your training days, rest days and exercise specifics will help you significantly improve the quality of your training potential.
Training Secrets Revealed By Pete Fraser-Smith, Mayfair, London
Top Tip No.2
Training Consistency – keep to it!
This is a massively important point which is often overlooked and not followed. As simple as it is, maintaining programmed training days will provide the best long-term gains. Holidays, work commitments, sickness and injury all play a part a part in scuppering the best laid plans. Sickness and injury are two factors which are valid problems, the first two issues are not. As difficult as it seems, any serious amateur or professional will find a way to incorporate their programmed training sessions regardless of external problems. It is simply a case of prioritization and importance.
Missing one or two days training can completely upset the balance of an exercise program and should be avoided if possible.
Maintain your programmed exercise days and if you’re stuck for time or under the weather just modify the intensity and/or duration.
Training Secrets Revealed By Pete Fraser-Smith, Mayfair, London
Top Tip No. 3
Nutrition – plan for it!
You will need to program your nutrition in a similar way that training is scheduled. When you consider the idea it seems obvious. Start thinking about eating for training and the format follows naturally. Nutrition is simple but it is commonly over complicated for no reason. The subject is more involved than we will enter into here but these principles should be followed.
- Quality carbohydrate emphasis should be placed on the timeline of up to 12 hours pre-exercise. The body will need full reserves of carbs in liver and muscle to complete good quality training
- Quality protein intake emphasis should be placed on the post-training time and recovery days to promote growth and development
- Good water balance must be maintained throughout training
- Fruit, vegetables and salad should be taken daily to maintain micronutrient balance and allow energy release from foods and general health maintenance
- Variety, balance and moderation are always the key in overall good nutrition
More of our blogs: Recovery in sport
Training Secrets Revealed By Pete Fraser-Smith, Mayfair, London
Top Tip No. 4
Recovery – make sure you get some!
Training schedules need to incorporate at least 1 full day of recovery. Regeneration and repair are enabled on these days. Training quality will suffer if proper rest is not allowed.
Recovery can be active. For instance a light swim, gentle yoga session or walk can all be complimentary to your training schedule.
You might also be interested in this…. Recovery in sport and exercise