ETRE FORT n°3 – Programme et Organisation

Hi everyone, after theoretical bases and modalities of training, there is only one thing you still need to know : how to organize your workouts ! 8.Planning The first thing to do to organize your training is planning, developing a plan that includes your goals,
and the way you will reach them. This plan is likely to change several times as you progress, watch motivational videos, change your goals. That’s why it’s better to make your plan according
to goals that you feel able to reach and expect. Little example : when I started to train for the straddle, I knew that I would need about
6 months of regular training to be satisfied. After 3 months I still couldn’t hold it,
and I almost stopped. What made me keep going is the fact that I was doing this sport for 2 years, so I knew I would have to wait. Training for such a figure when you already
have a solid tuck planche and you are patient, is not the same as when you’re a beginner doing basics. That’s why instead of directly thinking : “ok, I started with street workout yesterday, I want to do a full planche, I’m going to do these exercises to get it” rather, fix easier steps to reach,
which will still be in relation to your goal. So if you’re beginning it’s better to think like “Ok to start training for the straddle
I have to master the tuck planche, but to master the tuck planche and to
start training it I have to master 20 dips, so first I’ll train to master dips.” It’s a much better reasoning than thinking
“ok I will only do attempts”. It’s always more motivating to reach these levels,
to achieve goals, and it helps to wait ! Once you have your goal set, you have
to identify the skills you need to reach it. First by analyzing the movement,
then analyzing your strengths and weaknesses. Your planning will be based on YOU : YOUR goals, YOUR strengths and weaknesses, but
also YOUR schedule, YOUR physical and psychic state. It requires a minimum of reflection ! If you plan to go 3 weeks on vacation
or study your exams for 1 month, you will not invest so much in your sport. Finally, there is one essential thing
to keep in mind when planning a goal, is not to underestimate the time it will take. I started training for floor Maltese almost a year ago, saying that if Kamenov got it in 1 year, I would also get it in 1 year, but that’s not how it works. Each athlete has his own facilities, his goals, his privacy, and it’s completely counter-productive to aim
for the same speed of progression as anyone else. 9.Programming Second thing to organize the training is programming. You have already set your goals, you know what you need to work on, what are the key points you focus on. It’s time to create your workouts, your training sessions ! How many workouts per week ?
How many rest days ? How many strength exercises for a skill ?
How many strenghtening exercises for a skill? etc. Some of these answers are already in part 2 : for a skill, I advise 1 to 2 exercises of strength,
and 1 strengthening exercise, but if you like long workout and are used to this skill, if you want to do a workout only on this skill, you can obviously do more. The program depends on a lot of things : your goals, your schedule, if you have any injuries,
if you always have the good equipment available, etc. I could do 10 different cases but it would be
a little talk for nothing, so I’m going to give 2-3 tips and if you need help to customize your program, you send me a message on Instagram (Manybarz)
with your program and I will give you my opinion on it. The first thing to consider
when creating your program is frequency. Being able to train 5 days a week and being
able to train only 3 days is not at all the same. To do well, it would be necessary
to work a skill twice a week minimum. If you aim for a single skill it’s easy, but if you aim
for several ones it becomes more complicated because we have much more energy at
the beginning of the workout than at the end. That’s why planning is important, and
understanding the strength transfers also helps : no need to train dragon press and assisted victorian at the same time if you don’t have much time for example. The second thing to consider is intensity. Doing 1 hour of planche workout
5 times a week can be traumatic for the body, while doing 15 min planche workout 5/week allows you to get nervous system gains without tiring it too much. So again, it all depends on how you listen to your body. The third thing to consider is rest. In your program, one or several
rest days must be provided. These days are intended to rest
your nervous system and the muscles you use the most, so don’t have to stop everthing, you can do a jog,
play football with your friends, work mobility, etc. Just know that if you do sports 7 days a week,
you need good energy contributions to recharge. 10. Periodizing Last thing to organize the training is to periodize. You have identified your goals, set steps, have chosen your exercises, have your weekly training program, but how long will you keep it? Periodizing is creating blocks of several
weeks with different training characteristics. Usually we periodise according to intensity, so we can alternate between skill work,
maintenance work, endurance work, rest, etc. It can be interesting in 3 main cases : 1) You have a long period of exams
or you go on holidays : If you have to modify your training for several weeks, It’s better to take this into account before, to maximize the benefits of the workouts that precede this period. Then during the period when you have less time,
it’s always better to keep on training, so just make lighter trainings,
or less intense, just to maintain ! 2) You are preparing a competition : A competition requires quality, endurance, energy, so during the weeks of training
that precede the competition, it’s more interesting to
lower intensity a bit to not overload, to go on quality and stamina trainings, to be abble to propose beautiful things during the competition ! 3) You have long-term goals : (more than 6 months) When you train for a single skill and you’re not far from the result, strength training is relatively healthy, but when we aim for all possible skills at the same time
and give ourselves a period of one year to get it, the body simply doesn’t follow :
you fall into overtraining. I will talk about it in the next video, but you have to know that as for everything, the body has its limits. Hence the interest to progress gradually, to set steps,
to don’t train for everything at the same time, to set recovery periods and lighter periods ; periodizing. With this video, I conclude the strength videos trilogy. Of course I could have talked about some training methods, nutrition, etc., but the main thing here was to show you a more rational vision of the training. The next video will focus on overtraining because it’s something that we trivialize or that we don’t believe, but it sucks when it happens to you,
especially that in the case of strength training, it mainly affects the nervous system, therefore consequences are not limited to sport. That’s enough for today, I hope you enjoyed the video, don’t hesitate to contact me on Instagram
if you have questions, bye guys !

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