Less work. ‘Normal’ lifters meaning non-steroid, noncompeting trainees should be doing a lot less volume and intensity than the pros. Due to their genetics and drug use, the pros can handle a lot more volume and abuse to their bodies without overtraining and injury. Natural folks can’t handle that much work without getting injured or overtrained, so they should be doing a lot less.
More work. Normal people should be doing more volume and more work than pro bodybuilders. Pros are genetically gifted and taking lots of drugs, so they can do very little and still see huge gains. As a ‘normal’ lifter you need to do more and work harder than pros to see great results.

Should Reflect Your Race Training Program?



Would pros be able to make the same gains if they trained much less than they do, which is often five to six days a week with anywhere from 15 to 30 working sets per body part? Though only a rare few like Dorian Yates and David Henry have done so, I tend to think they could; however, they genuinely enjoy training and actually prefer doing more. I believe that many do more than they need to. When I see a quadriceps routine that features squats, front squats, leg presses and hack squats along with leg extensions and lunges, all for four working sets each, I suspect it’s overkill, not to mention a bit redundant in terms of exercises that essentially do the same thing, but they’re not going to overtrain, so it’s not a big deal. Average trainees will overtrain their quads doing that much, especially if they are on a split and hit quads more than once a week.

To sum it all up
Normal people should definitely not be doing more than the pros. They will not be able to recover and grow from such a big workload.
Normal lifters should be doing less volume but not using less intensity. I would also highly suggest not training more than two days in a row without a day off to allow the central nervous system to fully recover before training again.

Build Your Brand and Authority
As you teach more and more students, you will be the “teacher” to many teachers.  In time, you’ll build your brand, your studio’s brand and your authority in the yoga community.
This means as your students go out and build studios, get involved in workshops and seminars and build their business, you may well be called upon to help and participate.  As you help and participate within the community (locally and/or globally), you will build your brand.
Advertising that you’re a teacher trainer can’t hurt your regular teaching business either.  Being a teacher to teachers is a credibility booster that plays well in advertising.

It’s Fulfilling
Teaching the general public is great.  However, teaching keen yogis looking to deepen their practice and knowledge and aspiring to teach is a different teaching/learning experience.  I compare it to teaching undergraduate college courses vs. graduate courses.  Both have benefits, but it is different.  Grad students have a desire to really learn their chosen discipline and so the teaching and subject matter is dealt with at a much deeper level.

Change of Pace
Teaching aspiring yoga teachers is a much different experience.  It’s a planned curriculum that builds and progresses over the weeks.  You’re dealing with yogis who want to learn as much as possible.  You spend many hours with the same students in the same setting.  It’s different … it’s not necessarily better or worse than regular teaching, but it is different.
And it’s this difference that offers a change of pace, which is something you might want and/or need.  It’s especially a change of pace if you’re offering your program off-site in some exotic location.

It’s Challenging
You need to bring your A-game as a teacher of teachers.  You’ll need to study up on yoga philosophy, poses, anatomy all those details you don’t deal with on a day-to-day basis as a teacher to the public.  Sure, after running several teacher training sessions you’ll be a seasoned pro, but until then, be prepared to invest time brushing up on your knowledge and skills.
When teaching to the public it’s rare a student is more accomplished than you.  However, when keen yogis come to become a teacher, you’re going to work with some seriously accomplished yogis who just might know more about yoga than you.  This isn’t bad, but it will be different.  Don’t let it affect your ego.  Professors in universities deal with it.
Keep in mind that you’re a teacher and that teaching effectively doesn’t mean you’re the best in all-things-yoga.  Instead of letting it affect your ego, embrace it and encourage those accomplished yogis.  They came to you for a reason, so you must have something special to offer.
You Gotta Treat It as a Separate Business
Because teacher training can be so lucrative and because aspiring yoga teachers will travel to be taught, the competition is fierce.  You’re not competing only locally, but your competing with teacher trainers across the world.
If your studio is not in a fabulous location, you compete with Hawaii, Thailand, Mexico, Costa Rica, the Caribbean and other tropical “vacation” locations.  That said, there’s no reason you can’t rent a facility in a fabulous location and run your teacher training program there.  However, you’ll be away from your studio for at least 1 month and perhaps longer.
You will need to invest in marketing to attract students.  This can be costly and difficult, especially when starting out.
Your teacher training business has a different clientele so you must reach out to them and explain why they should pay you a large sum of money to teach them.  Yoga teacher training is big and serious business and must be treated as such in order to build up a profitable training business.

Ditch the Training Plan
I work out anywhere from two to five times a day, but I don’t walk into the gym with a schedule. I just make it up as I go, listening to my body and doing what I think I need to do.

Skip the Supplements
You should be able to get all the nutrients you need from your diet. I take protein and amino acid supplements, but I honestly don’t know if they do anything.

Learn to Love the Squat 
People don’t like squats, but it’s an essential exercise. Look at all the sports that people do there’s some form of squatting in each of them.

Sleep Lots 
I try to get eight to ten hours of sleep each night. I don't nap, but every once in a while I'll down an energy drink.

Recovery Is Overrated 
I don't really take days off from training. For 'active recovery,' I'll go ride my mountain bike for a couple hours once a week. You're still working hard and moving but it's good to have one day of training that's not as stressful.

The Best Exercise
One of the best exercises is the thruster a squat and a press. It works everything. My least favorite? Anything with running in it.

Screw Diets 
A lot of people who do CrossFit eat a strict paleo diet, but I don’t subscribe to any specific way of eating. If you burn enough calories, you don’t need to.
Sweets Are OK
I love apple pie. If I see one, I’m going to eat the whole thing.

You Don't Need the Gym
You don't need to be inside a gym to strength train. You can do pull-ups on a tree branch. All you need is a pull-up bar, some plates, and a medicine ball and you have a pretty good home gym .

Get Out of the Pain Cave
To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it. It will still hurt especially if somebody's pushing you that's when you just need to force yourself to pick the weight back up.

Go Minimalist
I like shoes that allow you to do anything in them. I don't wear Olympic lifting shoes because you're trapped in them. For cross training, you want a minimalist shoe with a low heel. Something that allows you to really feel the ground.

Your training should reflect your race
Your body adapts to the specific demands placed on it in training. So if your race involves competing on an empty stomach with no possibility of additional carbohydrates then training in a fasted state is very beneficial. If your race allows you to have some form of breakfast and has the means of providing you with sports drinks, gels or other food during the race why would you train to become more efficient at not having this?
What about if I run out of energy between aid stations? Will training fasted help then?
If you start to run low in energy and its a few miles till the next aid station to top up your supplies will all that training in a fasted state help you know? I wasn’t able to find any studies at all on this scenario and it’s quite possible that it may help. But if this happens it means you didn’t plan your nutrition very well during the race and you’d be better off giving more thought to organising your nutritional strategy.
Surely it can’t hurt to run in a fasted state?
Remember that running in a fasted state means you have to run slower than if you consumed carbohydrates. All of us instinctively know this which is why we’d never fast before a big race and avoid sports drinks and gels during the race (I’m sure there are some notable exceptions to the rule but that’s all they are – exceptions).

Best way to boost your metabolism?

High intensity interval training is a proven way to not only boost your metabolism but also improve your endurance . Interval training improves lactate tolerance, increases aerobic endurance, boosts your metabolism and increases running efficiency. It should be a part of every runners routine.

The Verdict
Many years ago it was thought that you could train yourself to cope without water during a run by practising not drinking in training. That has long since been disregarded. Now we’ve moved to practising not drinking sports drinks. Hopefully people will realise that their training and consequently their racing would be much improved if they had a small breakfast and consumed some carbohydrates during their long run.
People will argue that they have never had sports drink and they run a very fast marathon and in fact Haile Gebrselassie apparently drank nothing but water in one of his marathons. Just because someone can perform well without sports drink doesn’t mean they can’t perform better with sports drink! In Gebrselassie’s case an elite athlete can store enough carbohydrates for around 2 hours of running at around 85% of maximum heart rate. Running a marathon in 2 hours and 4 minutes allows him to get away with only drinking water. The rest of us aren’t so lucky!
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