Weekly Tips for Athlete Track: Week 1

Welcome to the Athlete / Performance track! Over the next six weeks, we’re training with a focus on speed, power, explosiveness and performance.

In this track, you can expect:

• Explosive, high-output training sessions
• Focused speed and power development
• Performance data to help you track your progress

Week 1: Find Your Baseline

Every athlete needs a starting point. This week, get your InBody scan, lock in your track, and establish your baseline so you can measure what changes over the next six weeks.

Your focus this week:

• When using a medicine ball, kettlebell or box, move with explosive intent
• Track your training output and starting performance numbers
• Pay attention to sleep, energy, soreness and recovery
• Focus on quality movement and giving each rep your best effort

The goal isn’t to be at your best on Day 1. It’s to know where you’re starting so you can see what you’re capable of by the end of the Challenge.

ATHLETICS TIPS

WEEK 1 – BASE | FIND YOUR LEVEL 
Learn how to approach your training.

This week is about dialing in technique and effort before intensity ramps up. Use these session notes to guide how you approach each class type this week.

 

 

NUTRITION TIP
Food Is Fuel for Training

Your training sessions place demands on your body, and food provides the energy and nutrients needed to perform, adapt and recover. As training intensity or volume increases, it becomes increasingly important to ensure your nutrition matches the work you’re asking your body to do.

You don’t need to eat perfectly or follow a complicated athlete meal plan. Start with the foundations: regular meals, adequate carbohydrate to fuel training, protein to support muscle repair and adaptation, a varied diet and sufficient fluids.

Your nutrition needs can also change with your training load. Harder training days may require more fuel, while lighter or rest days may require less, depending on your overall activity and recovery needs.

Try this: Look at your training schedule for tomorrow. Ask yourself whether your meals and snacks will provide enough fuel before training and support recovery afterwards. If you’re training early or have limited time beforehand, plan a snack that suits your schedule and appetite.

Key message: Training provides the stimulus. Nutrition helps you meet the demands of training, adapt to the work and recover for what comes next.

JOI + BLOKES WELLNESS TIPS
Establish a performance baseline inside and outside the studio. Track training output, sleep, energy, soreness, and recovery. These are the factors that shape how you perform and how well you bounce back.

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Written and published by F45 Training HQ, and reposted here for the F45 Bogota community.