Why It’s Important to Program Your Workouts For The Week

I am competing in my first triathlon this year. So, in order to stay on track physically and mentally, I program my workouts weekly. I find that when I do this, 3 things happen:

  1. On the days I don’t feel like workout out, or I want to run instead of lift, or lift instead of run, I can’t. Because my program tells me not to. And I know that the program is right because my brain puts it together every Sunday and plans the week so that I am not working muscles back to back and so that I am resting when I should be resting, running when I should be running, and lifting when I should be lifting. This is clutch.
  2. I train smart. Think about it, when you sit back and looks at someone else’s situation, you can SO CLEARLY see what he or she needs to do. Well, it works the same for you and working out. Programming helps me train smart so that I am improving my overall athletic economy. I stick to a schedule, I am regimented, and I am more mindful during my workouts because I know WHAT i’m doing and WHY I am doing it.
  3. I eat strategically. And I eat for fuel. When I have my workouts programmed, and I know i’m training for something, not only do I eat more clean, but i’m more conscious of when I eat carbs and when I eat protein. When I train for something, my body turns into a machine and I only feed it premium.

A week from my training: 

Sunday: 40 minute Fartlek run & calisthenics

Monday: Treadmill workout: 3, 1 mile repeats at 9.0

6 Rounds: 15 push-ups, 10 hang cleans at 95lbs

10 Minute EMOM: 10 deadlifts at 135lbs

Work up to max snatch weight/abs in between sets

Tuesday: 70 minute cycle 

Wednesday: OFF

Thursday: 8 400 Meter repeats (10.0, 10.2, 10.4, 10.6, 10.8, 11.0, 11.2, 11.4) – 60 second break in between – 30 minutes barbell lifting (Cleans, Push Jerks, and back squats)

Friday: 6 mile TEMPO run  (Central Park loop)

Saturday: OFF

Sunday: Tri Workout: 10 miles on the bike and 3.12 mile run

Must. Start. Swimming.

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