träningsresultat.se |
Direct impact on the training results |
Fundamental training basics and principals |
Initial setting and fitness General level of fitness, Starting position, level of advancement |
||
Training experience Level of experience, muscle memory, motoric memory |
||
Specificity Type of training or exercise being performed, selection of training program or exercise or sport, best way or exercise to reach your goal? |
||
Intensity Level of effort, subjective, objective, competition like, variation |
||
Frequency How often is the training being performed? X times a -day, -week, -month, -year, -other period |
||
Duration of training session How long are the training sessions? Variation, efficiency, competition like, maintain training quality, just the right time? |
||
Total period of training When is it realistic to see results? Reversibility |
||
Training volume Total amount of training. Accumulated over: a training session, -week, month, year, -other period. Variation, adjust to pre-, -on or -offseason. |
||
Variation and development Variation of exercises, training program, location, training partner, periodization level of variation |
||
Tactic and strategy |
||
Complement exercise and treatments Strength, cardiovascular, agility, balance, stability, acupuncture, power, coordination, cognitive abilities |
||
Variation of different sports and kinds of training Positive transfer effects, benefits for the main sport, complement |
||
Technique and method Selection of method, technique, execution, warmup, cooldown |
||
Focus and concentration Inner focus, outer focus, ability to shut out disturbing impressions, breathing, level of presence, mental input |
||
Level of challenge and progression Just the right challenge, adaptation, step by step, physical response, level of performance, individualized, functional overreach, increased tolerance |
Environmental factors |
Equipment and material Functional clothes, quality, level of modernity, technology |
||
Physical training environment Inside, outside, security, light, sound, variation, space, materials |
||
Social training environment Group psychology, competition, supportive, skill level, exchange knowledge |
||
Environmental factors Temperature, weather, wind, pollution, sun, quality of air, humidity, altitude |
Basic factors |
Physical recovery Balance between activity and rest, total amount of physical activity, variation of training -load, intensity, volume, frequency, quantity and quality of the recovery, active rest |
||
Mental recovery Total amount of stress, negative stress, stressors, leisure time, the nervous system, the hormonal system, balance between stress and rest |
||
Physical restriction Injuries, alleriges, diseases, dehydration, diabetes, diagnoses, cramp, a cold or influenza, fatigue, old injuries, malnourished |
||
Nutrition, diet, supplements Food, supplements, cooking, quality of the food, taste, to be consistent, mealtime, timing, pre-, -intra and -post training, hydration, amount of energy, macronutrients, micronutrients, phytonutrients, planning |
||
Sleep Quality, quantity, prioritize the sleep, caffeine, dark-, quiet-, cool- bedroom, sunlight during the day, consistency in when to go to sleep and waking up, positive thoughts before sleeping |
||
Genetics and individual conditions Talent?, biomechanical differences, advantages |
||
Age How does the age impact on the recovery and other physical aspects, advantages |
||
Alcohol Level of consumption, effects on the training, help/support to stop/reduce? Proactively avoid certain situations? |
||
Tobacco Level of consumption, effects on the training, help/support to stop/reduce? Proactively avoid certain situations? |
||
Illegal drugs and banned substances Level of consumption, effects on the training, help/support to stop/reduce? Proactively avoid certain situations? |
||
Medicines and pharmaceuticals Effects on the training, mental or physical side effects, painkiller, NSAID |
Support for reflection and discussion |
By, in groups or individually, systematically discuss and reflect on the indirect and direct factors, the training results can be maximized. Use the list under INFO to start working towards your goal. |
Start | Start |
© Martin Larsson martin@traningsresultat.se |