The ‘write’ way to fit­ness

Inside Golf - - Fitness - RichardNiziel­ski

I DON’T know about other peo­ple, but I have never been one to keep a per­sonal di­ary or jour­nal. The type of di­ary where you write about what hap­pened dur­ing the day while con­fid­ing per­sonal thoughts and feel­ings.

How­ever, there is one type of di­ary I have kept that I have found in­valu­able, and much like a per­sonal di­ary it con­tained my thoughts and feel­ing and was some­thing I would look back on later for guid­ance. I am talk­ing about a train­ing di­ary.

As an ath­lete, I re­li­giously kept a train­ing di­ary. In fact, it was part of our sport­ing schol­ar­ship re­quire­ments to do so. I am glad I did keep train­ing diaries as I found them to be one of the most valu­able train­ing tools avail­able to me.

If you have a goal to im­prove your game then you will know it is im­por­tant to train the ar­eas which are lack­ing. Train­ing diaries can pro­vide a record of ex­actly what you have trained, when and how much, giv­ing you an easy to see record of the progress of your train­ing and prac­tice ses­sions. Over time, this can then be re­viewed and an­a­lysed to see if the train­ing is ef­fec­tive, pro­gres­sive and bal­anced.

A train­ing di­ary can in­clude any in­for­ma­tion that you and/or your coach think is im­por­tant. For me it in­cluded: The day and the time I trained The type of train­ing session The amount of rep­e­ti­tions or dis­tance cov­ered • The in­ten­sity of the ex­er­cise (whether that was the re­sis­tance such as the dumb­bell weight or the heart rate the train­ing session was set at). • A com­ment on the train­ing session

An en­try in my di­ary may re­sem­ble the fol­low­ing:

Mon­day:

AM: Gym train­ing – Strength (4 x 4 reps) rest 3 min­utes Max in­ten­sity. Ex­er­cises as per train­ing pro­gram. Com­ments: Felt strong / in­creased weight on squats

As well as mon­i­tor­ing progress and record­ing train­ing ses­sions, a train­ing di­ary can have sev­eral other valu­able uses.

Re­view­ing a train­ing di­ary can ex­pose pat­terns which are af­fect­ing you and your progress.

As an ex­am­ple, over the years of keep­ing train­ing diaries I be­gan to no­tice that when I was com­ing down with a com­mon cold I ex­pe­ri­enced an in­crease in ap­petite, stiff neck and a rise in strength in the gym. If I had these symp­toms then it was likely that next week, I was sick. From rec­og­niz­ing these signs, I was able to back off my train­ing and of­ten avoided get­ting sick and dis­rupt­ing my train­ing sched­ule.

A train­ing di­ary al­lows a quick and easy way to see where you’re go­ing by re­view­ing where you have come from. It need not be a novel, just a few cryptic lines of code that makes sense to you alone.

Five min­utes a day and an ex­er­cise book is all you need.

Happy Golf­ing!

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