Diary of a Spartan Warrior: Week 9
Taking it all in...
Now that they have been on the fast track to preparing for The Super Spartan Race in February, BistroMD's team of Spartan warriors are starting to feel and see the results!
“By the time our training is over, each member of our team should be physically capable of competing in any type of high-intensity, high-endurance activity, like the Super Spartan Race,” says Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA, and the fitness expert at BistroMD. “Our warriors are physically working harder than ever before, and their progress is really starting to show.”
Here’s how each member of our team is physically transforming their bodies, and how you can do the same.
The Need for Keeping Track
When implementing this type of training program, it’s always important that you measure the results, rather than trusting that you accomplished your goal.
“Rather than trusting you’ve gained muscle, or have made the necessary progress in your workout, it’s always important that you measure the results and keep track of your growth,” says Sean.
This doesn’t mean just tracking your physical growth; it also means tracking your progress in weight, and in each individual activity.
Since starting his training, Wes, a member of BistroMD’s marketing team and one of the "Real Food Warriors" has made a lot of progress in his workout both mentally and physically.
“When I started this training program, I could barely run a mile without having to stop and cool down. I was also lifting very low weights," says Wes. "The most I could do was 175 on regular squats. Now, I’m doing power squats at 225, and I’m able to jog at a medium pace for 3 miles without having to take a break."
The secret to his success? Keeping track of his progress, and practicing the right technique.
“Each week, I tracked what I was lifting, and evaluated how the weights felt as I was working out,” says Wes. “If it was too easy, I increased the weight by about 5-10 pounds. If I was still struggling with squatting or lifting, I stayed at that weight until I was able to master the technique.”
Always remember that technique is more important than more weight. If you don’t have the proper technique when performing specific activities, you risk injury and you end up ruining your progress.
Never push yourself unless you know you can handle it. If need be, don't hesitate to ask for a spotter, especially when it comes to power lifting.
Make the Most out of Measurement
“When performing a workout like this, it's always important that you measure your progress,” says Sean. “Each week, it’s a good idea to keep track of your weight and your reps for each exercise. This way, you know when you can make changes, and you can determine if you are ready to increase intensity, endurance, or weights."
It also helps if you record your settings on each machine, especially on treadmills and ellipticals.
This way, you can also keep track of your pace and adjust accordingly to match your progress.
“It’s always a big help when I can look back at my previous notes and see where I’ve made the most improvements,” says Amanda Paul, a member of BistroMD’s marketing department and a real food warrior. “It’s also a big motivator, and makes me strive to push myself forward in achieving my goals.”
One suggestion is to purchase a small journal or diary that you can record your results in week after week.
Make rows that track each week, and make columns that track each activity. Then, write down your reps, weights, or pace, depending on the activity.