I've been discussing my learnings on sports over the past few weeks so decided to share them more broadly.
I got back to sport more seriously 2y ago, after doing it only once or twice a week at most. During university I was doing much more, but within a framework (coach, structured training, etc) as I tried to become a fighter pilot (which failed obviously, else i'd be flying in a Rafale rn instead of writing twitter slope).
Now I don't have any coach so I'm figuring out thing by myself.
Below are my learnings with a lot of trial and errors:
- I was doing too many intense workout per week. I started doing crossfit because i wanted to feel again the intensity of sprint sessions i was doing during uni. The intensity of crossfit WOD is pretty high and it's hard to recover well if you doing this type of workout 4x a week. I've stopped doing such crazy loads because it was actually impacting my energy overall.
- If your body does not recover, you wont improve as fast. If you are like me ie someone who does not really know when to stop; more training does not equate better performance. Recovery is part of the training. Especially, passed a certain threshold you increase the chance of injuries which happened to me last december. I could not much training for 2/3 months which basically reset a big part of the gain i had over the past year.
- Professional athletes can do much more intense workout because they spend a lot more time doing recovery, they have physical therapist to help them, they have coaches, etc. This is the part you dont really see on socials. Thinking you can only do the intense part without the recovery one is wrong, so if you cant spend that amount of time on recovery like myself you should do less intense stuff.
- I've realized that gym bros got something right; having muscle it's not just fancy, it makes you healthier, prevent injuries and prepare you for when you'll get old. After 30 you lose 3 to 5% of muscle per decade if you do nothing, 10 to 15 after 50... If you do nothing about it you wont have the strength to move yourself. This is the beginning of the end (really, just look at your grand parents).
- Hence, strength sessions should be part or the training for any sport IMO. It trains the neglected muscle that are actually important to avoid injuries, imbalance, help support your daily life, etc. Dont overlook this.
- Running 2 or 3 times a week intense workout puts a heavy load on joints if done with intense workouts in //. It's better to reduce to 2 with only one interval training and complement with zone 2 workout using bike, skierg, rower if you still want to maintain a high cardio volume.
- I have a really hard time to listen to what my body tells me. When you're body tells he's tired. LISTEN TO IT. This one is pretty hard for me but it's perhaps the best advice I have.
- Your body does not really make the difference between daily life & job stress and workout stress. Both adds up. This is another reason not to overload you with too much intense workouts.
- If you do want to do it, you'll need to cut stuff for sure: no drinks, no junk food, good and consistent sleep, etc.
- Doing sports is fun, healthy & rewarding. It had helped me a lot keeping a joyful mood every day and staying sain. If you start your day with a workout and a 10/10 event happens that's fine, you at least did something cool!
I've recently adapted my training to:
- 2 strength sessions (lower & upper) -> reinforce strength also i feel this is a type of session i recover very well from
- 1 or 2 hyrox style sessions max (read high intensity workout) -> improves specific movements and training under fatigue
- 1 threshold running -> improves max running perf
- 1 or 2 zone 2 cardio (chill, can be run, bike, row, skierg or a combination of all) -> improves basic endurance
- 1 rest day / mobility -> recovery
Since those changes, I've noticed:
- I have much more energy
- I feel that i'm less likely to hurt myself
- Since doing strength sessions i've notice real improvements in intense workouts as a side effect
PS: those learnings might not apply to you. I dont have children, nor other family responsibility. I've cut a lot of things so i can focus only on Morpho. Sports and readings basically being the only 2 stuff i'm doing outside of it that I think make me a better person.