6 main rules of training of an experienced athlete that will help to achieve results

Thai boxing champion Peyzulla Magomedov shared the secret of his success.
 

Peyzulla Magomedov

KMS in freestyle wrestling and kickboxing, two-time champion of Moscow in Thai boxing
Today I would like to share the principles and rules that I use myself in the training process. Don't be surprised if some of them are familiar to you — these rules were deduced a long time ago by very experienced athletes, so I'll just pass on what I've learned over the years of training.

Set yourself the right goal

Before you run to buy a subscription to a cool fitness club or a wrestling gym, determine for yourself what exactly you want to achieve. Everything depends on the right goal setting.

Do you want to remove excess weight? Great, the fitness club will help you, but the lion's share of the work on weight loss can be done on the street or at home. Do you want an Atlanta figure? Super, but without personal training and sports nutrition, it will be almost impossible to achieve this (especially in the first months). Do you want to learn techniques to protect yourself? A good reason, but be prepared for incredible challenges in physical and mental terms. Set a goal and, based on it, calculate your capabilities.

Competently build a daily routine

The human body, as you know, can be programmed to perform almost any task. But it is possible if a person has the will and discipline. The first refers to aspects of spiritual practices, but the second is built quite ordinary — the construction of sleep, nutrition and training.

Sleep

Let's start with the first one. Sleep is an incredibly important process for recuperation. It is necessary to fall asleep at the same time. The ideal interval is from 23:00 to 00:00, or even an hour earlier. A 7-8-hour sleep is optimal for an adult. If you fall asleep much later than a comfortable corridor, then you will need more time to recover.

Food

Now let's move on to the second important point in the mode — it's power. It should be systematic and meet the goals of your training. Three meals should be mandatory: breakfast, lunch and dinner, but the calorie content depends on what you want to achieve.

If you lose weight, then the food should be less caloric, and if you gain muscle mass, there should be more protein and carbohydrates in the food.

Regardless of whether you gain weight or lose weight, nutrition should be right: fast food and other teenage joys like chips or chocolates should be excluded. The food should be well digested.

It is important to add that you still need to eat, even if you lose weight. Hunger causes severe stress for the body, besides calories are needed for intense physical activity. The ideal time for eating is two hours before training. And you also need to drink a lot of clean water — 1.5–2 liters a day.

And the last, most important aspect — no bad habits. Even if it seems to you that it does not affect your overall physical condition in any way. Believe me, it affects. From my point of view, it is very stupid to "jam" your own body at the moment when you are trying to cleanse and strengthen it.

Monitor the health of joints and ligaments

In the first days of training, it often happens like this: enthusiastic amateurs tear off their backs or injure their legs while jogging. This is my personal "pain", this has happened to me more than once.

When you are passionate about sports, you feel the growth of physical strength, you strive to do more and more. In this process, you often forget about recovery, warm-ups and stretching. And this leads to unpleasant consequences — to torn ligaments and a long recovery, after which it takes a long time to catch up.

Injuries occur because novice athletes forget about their musculoskeletal system. The worst thing is that, unlike muscle injury or insufficiency, joint damage has much worse consequences.

Joints cannot be pumped up, but you can strengthen them a little with the help of a complex of vitamins (their intake should be coordinated with a doctor), and it is best to save the joints. This can be done only with the help of the correct technique of performing exercises. Experienced people will help you with this, whose advice is better to learn personally. You can try to study on your own through YouTube, but in this case the responsibility will fall on you.

This also includes ligaments — connective tissue that holds bones, muscles and joints. Due to excessive physical activity, they can be stretched or even torn, and then you can forget about sports for a long time.

Paradoxically, in order to save the ligaments, you need to perform a set of basic exercises so that the muscular skeleton holds the loads. No wonder many experienced athletes love deadlift and squat. With the help of these exercises, tendons and ligaments are hardened, as well as muscles are strengthened. An ordinary bicycle or exercise bike holds an incredible value for the hamstrings, quadriceps, as well as the muscles of the back and buttocks.

Combine work with weights and your own weight

All exercises aimed at strengthening muscles can be divided into two types: work with absolute weight and work with relative weight. The first allows you to build muscles by lifting weights (barbell, dumbbells), the second allows you to strengthen muscles with the help of your own body weight, that is, you are the simulator yourself. This includes pull-ups, push-ups and squats.

Both sets of exercises are interrelated and extremely important, but in my opinion, it is better to give priority to work with relative weight. If you can lift your body on a horizontal bar, then in an emergency you can easily overcome an obstacle with the height of your height. In addition, coordination improves, which is a key skill for athletes from various martial arts. But, I repeat, there is no way without working with hardware either.

Don't forget to check your health

Before the start of an intensive training process, it is always better to pass a check-up or an in-depth medical examination (UMO). As a child, we never had such events. The coaches relied on the development of willpower and character. In fact, it is important to understand that professionalism lies not only in dedication, but also in a reverent attitude to one's own health.

I am glad that sports culture is developing in Russia: now mandatory check-ups have been introduced in children's sports before the start of the playing season, and I think this is right. Important indicators such as heart rate and blood pressure should be normal, otherwise sports can become fatal. Every athlete should know: it is necessary to undergo medical examination once every six months.

Don't skip workouts

If you imagine your own body as a company on the stock market, the benefits of the training process will be your profit. You reinvest the profit (benefit) received during the next training session and get profit again. Accordingly, the more you reinvest, the more you benefit.

Now imagine that you missed a training session and did not receive a profit. To reach the previous indicators, you will have to work harder, harder and more intensively, and this is already risky, since you can overload the body.

Risk, of course, is a noble cause, but not in the case of health. It is better to move according to a strictly planned plan and not miss training. We remember about discipline, and everything falls into place.

Of course, business activity sometimes seriously puts the training process at risk, but even in this case I always find time for gym or push-ups. When the body is in sports mode, then cognitive abilities are better, and morale is on the rise. So, you can conquer new peaks!