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Coach Ken is a series of fitness tips and race experiences to motivate and educate Airmen to become more physically fit and maintain a healthy lifestyle. Capt. Ken Corigliano is a tri-athlete with the Air Force team and a nationally-certified coach. (U.S. Air Force graphic/Airman 1st Class Alexxis Pons Abascal)
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Coach Ken: Practice makes perfect
Posted 8/16/2012 Updated 8/16/2012
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Commentary by Capt. Ken Corigliano
56th Special Operations Intelligence Squadron
8/16/2012 - CANNON AIR FORCE BASE, N.M. -- Coach Ken is a series of fitness tips and race experiences to motivate and educate Airmen to become more physically fit and maintain a healthy lifestyle. Capt. Ken Corigliano is a tri-athlete with the Air Force team and a nationally-certified coach.
Fellow Air Commandos, you can have outstanding fitness, but you must train properly. Understanding how the body responds to stimulus has greatly increased over the last decade. However, the information fed to you through the news, commercials and product labeling is slightly misleading. Remember these three things:
- You can't buy talent.
- Talent isn't born, it's grown.
- Perfect practice makes perfect.
You may consistently workout three times a week, but without planning and focused attention your gains will be very short lived.
Your body is exceptionally efficient - it responds by getting stronger from training, but it will also reach atrophy just as fast if the sequencing of the training isn't right.
Additionally, you will weaken over many years if you do not have a plan, regardless of how intense it is. It takes your body 7-10 years to regenerate nearly every cell in the body. You can influence the improvement of these copies by being consistently active and actively sequencing your workouts.
Athletes and coaches must understand physiological, psychological and performance characteristics to achieve effective results.
Understanding how the body supplies energy is a must. This is where old-school training fails; it doesn't take into consideration the bioenergetics of your long-term fitness goals.
Your workouts should be long-term, durable and support the biological systems that you will have for the rest of your life. As a military warrior, you must work on strength and power which I find is more applicable to Air Force deployments.
These are short-term gains and can be accomplished in shorter time than training to ensure you can perform three hours of vigorous activity. Therefore, a majority of your fitness goals should be to optimize your metabolism, improve cardiovascular efficiency and build strength.
Your body is designed to get stronger and recover quickly, so, when your goals change, such as in preparation for a deployment, your body will adapt to the shift.
Build your yearly training plan backwards from a goal. If you want to run, lose fat or gain muscle, pick a date and make the goal. Work backwards and add smaller goals from there.
With the help of a professional or consulting a self-help book, adjust your goals in proper graduating levels. Your training demands cannot be steady - they must change according to your ability level, need for recovery and the ultimate goal.
Each micro-cycle should last three to seven days. Two to three days-a-week should focus on technique and form. Two to three days should incorporate plyometrics, speed and agility. Maximum exertion can be done twice per week followed by a rest cycle or power set.
It's imperative that your training be focused. When you focus on a movement, you shoot more electricity through internal pathways, your body responds by making those pathways stronger which allows those electrical signals to be more powerful and faster.
Focus on the goals that training will help you achieve and think only about that goal. Focus on each stroke, step, lift and movement and make them as technically perfect as possible. Keep in mind - it's all mental.
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