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Workaholic und Gewichtheben
Du stehst fest im Berufsleben, arbeitest mehr als 50 Stunden in der Woche und hast vielleicht auch noch eine Familie oder andere Verpflichtungen. Zeitlich bist du auch nicht wirklich flexibel und so passiert es häufig, dass du es abends aufgrund von Überstunden, Meetings oder Veranstaltungen nicht zu den regulären Trainingszeiten des Vereins schaffst.
Trotzdem ist dir Sport wichtig und du möchtest Gewichtheben oder zumindest Langhanteltraining weiterhin in deinen Alltag integrieren. Ambitionen an Wettkämpfen teilzunehmen hast du nicht und wenn dann kommt höchstens bei der jährlichen Bezirksmeisterschaft ein Start in Frage.
Im Gewichtheben braucht man nicht nur die Wettkampfübungen Reißen und Stoßen, sondern der Trainingsmittelkatalog bietet etliche Zusatzübungen. Erwartet wird meist auch noch zusätzliches Krafttraining, Athletik, Mobility und Dehnen am Ende des Trainings.
Doch ist das wohl kaum mit einem anstrengenden Berufsleben und wenig Zeit vereinbar.
Gewichtheben ist in solch einer Lebenssituation Ausgleich und sollte in erster Linie Spaß machen. Den Anspruch an gute Leistungen sollte man zwar nicht hinten anstellen, doch hohe Erwartungen an eine schnelle Progression sind einfach nicht realistisch.
Um dennoch erfolgreich zu sein und Fortschritte zu machen, sind folgende Regeln eine gute Orientierung. Wir gehen davon aus, dass man auch als Workaholic 2-3 Trainingseinheiten à 60 min in seinen Terminplan einbauen kann.
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1.Set Priorities
In 60 minutes it is impossible to include a solid warm up, technique and strength training as well as mobility and stretching in your training. Try to include mobility exercises into your warm up, warm up with an empty barbell and pay extra attention to the correct technique. Pick two exercises, one competition exercise and one additional exercise, like pulls and squats, on which you want to focus during your training session. Take breaks in between sets and control their time with a watch. With heavy sets, you always have the chance to adjust the time of the needed break, but most athletes take too long breaks in between the sets which are only meant to warm up and consequently lose track of time.
If you happen to finish both exercises in under 60 minutes, you can use the rest of the time for additional strength or athletic exercises or work on weak spots regarding your mobility.
A few sets of strict presses, pull-ups or a little abdominal circuit can always be done in 10 to 15 min.
2.Focus and Concentration
If it is work, study or sport, the time span in which we are able to fully concentrate is very limited. If you are under time pressure, use this time period as effective as possible. Turn off your mobile; nothing interrupts your concentration more than checking for messages, calls or Instagram likes.
Use the time for your training only. The world won’t end if you miss a call or don’t answer a message or email immediately. The same mentality should you apply to your conversational behavior while training. You start a conversation and without realizing, the break in between your sets is five minutes long and you lose your rhythm. If you only have 60 minutes to train, you should decide if you want to use this time for the sport or if you would rather waste it on socializing and conversations.
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3. Preparation is everything
Your regular schedule often gets changed at least once a day because something important occurred. The same thing happens with a training plan or a nutrition plan. Preparation plays an essential role when the time is limited. There is a big difference between training in the morning or training in the evening. After ten hours of work and four meetings, your training possibly won’t be as successful as if when you would have gotten up early to train from 6 to 7 a.m., still making it to work freshly showered at 8 a.m.
And who has a breakfast and maybe even a lunch prepared, high in proteins and carbs, definitely wins. With this preparation, you will improve despite a stressful work life.
Sadly, most weightlifting clubs don’t offer the flexibility to train early, but CrossFit boxes and gyms are a good option. They often open early and provide barbells for functional training and weightlifting.
At the end of the day, it is a question of your determination, motivation and your planning to find time for weightlifting despite a stressful fulltime job and many other obligations.
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MORE ABOUT TRAINING
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ABOUT THE AUTHOR
[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”517734″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/04/Isa-Portrait-Blog.jpg[/fusion_imageframe][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_text]
Isa
Crossfit and weightlifting athlete
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