Weekly Tips for Athlete Track: Week 1

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

In this track, you can expect:

• Recommended 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.

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.

 

 

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.

• Adequate energy, carbohydrate, protein and fluids support training and recovery.
• Fueling needs may increase with training volume and intensity.
• Persistent fatigue or declining performance may indicate inadequate fuelling.

WELLNESS TIP
Build a baseline for your performance both inside and outside the studio. Monitor your training output, sleep, energy levels, muscle soreness, stress and recovery to help identify patterns over time. These factors can provide useful insights into how well you’re tolerating your training load and recovering between sessions. If you’re consistently feeling run down or noticing a decline in performance, consider reviewing your training and nutrition, and seek professional advice if needed.

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