Mistakes to avoid when weight training
Don’t forget to breathe in and out deeply while weight training, yawning is a sign you are not breathing at the right time or not breathing in deeply & out enough.
Warm up building up intensity 5-8 minutes, more when it’s cold outside.
Use the rowing machine running machine spin bike or other CV machine to warm up and increase the blood flow.
Mimic your sport.
Swimming -Make the one way movement take less than 2 seconds no longer (4 seconds back to original position)
Cycling – Leg exercises feet apart same width as you would cycle
Running – Don’t lock out the knees when weight training.
Weight train before your swim to help remove the lactate from the blood.
Don’t weight training for 10 days before an “A” race & avoid weight training 7 days before a “B” race.
For "C" races reduce the weight and do one less set, your last weight session should be 72 hours before a "C" race
Warm down from perception of effort 7 to a 4 on the rowing machine running machine spin bike or other CV machine. Slowing down will make this active recovery & speed up the healing process.