经过Michael Krueger
有时，我发现我只是想改变培训。有时，这些变化实际上是很小的事情，例如为此而添加援助练习，而其他人则更加艰难，例如改善我的饮食或设定某种大胆的目标。
从一周的假期返回后，我开始了目前的八周训练实验。我没有度假训练，因为我没有赛艇运动员，并且要进行力量训练，我需要一个架子，很多自由举重和酒店健身房都没有这些东西。此外，这是我安排需要休息的好方法。
我知道我想要一些改变我的心理健康和身体的改变。自9月份我的生日以来，这个想法就一直在后台运行。我开始在回家的航班上计划新计划，到我们降落时，我已经完成了……
…it’s a gamble, but it will be interesting.
So Far
As of this writing, I’m six weeks into that eight-week experiment. For the first time ever, I’m combining aerobics and weight training into one same-day workout. The training regimen is tough, and getting used to cutting back from five days per week to only two has been a bigger mental challenge than I had anticipated. Thus far, the results seem to be encouraging. Incorporating more rest days and upping the intensity of the two workouts seem to be eliciting a positive training response.
To get both perspective and hard data, I reviewed the past year’s worth of training. I know, I do this a lot, but it’s the only way to know what’s really going on to make informed decisions. In the review, I was focusing primarily on three time frames. The first was on where I was at this time last year, the second was on what was going on in the weeks leading up to my decision to make changes. and lastly the past six weeks.
What I was looking for was the smoking gun indicating improvement or regression. I didn’t really expect to find it yet, since I’m not done with the eight weeks, but I was hoping to get some good, albeit incomplete, data to indicate that I am on the right track.
我发现我有一些可量化的公关ogression in my strength training. I’ve improved on a couple of lifts and haven’t noted any downside thus far. My lifting routine hasn’t changed other than adding the rowing intervals about one-third of the way through. The intervals added about 15 minutes total time to my workout. I was surprised that it was that much time since it doesn’t seem like it when I’m doing it. The actual active work time during that 15 minutes is only six minutes, so the addition of 15 minutes seemed excessive, but there it is.
The one thing I noticed my mentioning in my log during the first and second weeks was that I was much more tired (exhausted and “toast” were the words I used) than I previously was at the end of the workout. This wasn’t surprising, considering the addition of the intervals, but I was somewhat surprised by the level of the increase and how long the effect lasted. One day, I had a session scheduled about 90 minutes after my workout, and I recall actually sitting down at the start and resting my head against the rack while talking with my client … that’s never happened before. The extreme fatigue moderated rather quickly even as the volume and intensity of the training increased, Odds are though that as I adapt I’ll work harder and the extreme fatigue will once again be the result, followed by more adaption (I hope).
During week four, I began doing the same volume of intervals in the two per week combined workouts as I had been doing in the three standalone interval sessions. Aerobic progression measured by heart-rate recovery has been very good thus far. I will get a more definitive measurement regarding performance after the eighth week when I do time trails of one minute and 100 and 500 meters. I need to resist testing those before the end of the eight weeks; that’s tough for me … I’m impatient.
为什么要八周？
八周的周期没有魔力。判断程序更改的有效性时，您可以做任何想要的长度。我很久以前就定居了八周。我可能在某个地方读了它，只是坚持下去。
老实说，我想我会做更长的时间，并且较短的周期。如果我远见，我一直在进行实验，因为我在1980年代初就对自己的健身感到认真。从那以后，我比较并对比了各种培训方式，一直在寻找我的完美锻炼。
我也发现了完美的锻炼……实际上很多次。根据我的生活状况和目标，许多不同的计划是“完美”的计划。有些人专注于有氧运动，专注于力量，健美运动，甚至没有专心。有时候，我的生活如此充实和复杂，以至于将它们全部融合在一起，并锻炼我可以通过训练可以通过的任何类型，而这反过来又是完美的。
我一直是一个非常纪律严明且一致的锻炼者。我有很多连续两年多的条纹，我没有错过预定的锻炼，也没有安排休息。我并不是说这是任何道德上的高空。实际上，我的痴迷可能增加了我的一般磨损，从长远来看，我的痴迷产生了负面影响。我对某些事情非常强迫，培训就是其中之一。
所以,我采用w这八周实验的事as in part a way of forcing myself to break my routine of regular and unwavering training and test performance over a specific time frame. My plan is that after the eight weeks, I will take a break to evaluate the results. After the break, depending on what I find, I will start again either from the same spot with the same routine or make small or even significant modifications. Oddly enough, if I find myself to be very successful at the end of the cycle, I’m less likely to take a break and just jump in with renewed intensity. This is then followed by a spectacular burnout … not the best way to train, but it’s my way unfortunately.
从这里哪里？
截至今天，我还有两个星期的时间。我正在努力工作，保留良好的记录，并拼命尝试不要做任何愚蠢的事情。很快，我将发现（对我而言）的激进性如何，但是相对较短的实验结果已经爆发了。
Whatever the results are, I’m glad I did it. It reinvigorated my training and got me more focused. I’ve been training for such a long time that I sometimes forget how much I really do enjoy it. Seeing that even now, after all these years, I can still facilitate changes in my performance by analyzing and modifying my training is very cool.
因此，很快它将进行测试，无论发生什么事情……
…这将是令人兴奋的。
Michael Krueger是NSCA认证的私人教练。在美国海岸警卫队任职时，他开始接受健身训练。他与威斯康星州麦迪逊市及其周围的消防员和其他人合作。他可以为消防部门，公民组织和运动团队提供培训，咨询和演讲活动。他发表了许多有关健身，健康和身心连接的文章，并在德克萨斯州达拉斯的IAFC 2009年健康日上发表了演讲者。通过电子邮件将他发送给mkptllc@gmail。
