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Spring House, PA


Training Is Only Half the Workout

A runner in training asks a renowned coach “How many years until I reach my goal if I want to become a world class runner?” The coach responds, “If you train 5 days a week you will get there in 10 years”.   The runner asks, “If I train twice as hard and double my sessions how long will it take me?” The coach responds by saying, “It will then take you 20 years.”

Rest and Recovery play a huge part in the equation to success. Many of us don’t know the difference between Rest and Recovery and even fewer of us plan that into our workout schedule. Most people have a workout plan, but don’t include the rest and recovery part. Keep reading to see what I find is a typical working adult mindset and execution as it pertains to working out.

Everyone tries to hit the perfect case scenario every day; 8 hours of sleep, eating healthy, good workout routine. For most of us that is not always consistent.

REALITY PHASE 1 – Life is not a perfect scenario: We usually get 5-6 hours of sleep, eat kind of healthy, maybe once per day, and the we see our workouts start to suffer.

REALITY PHASE 2 – We adjust in the wrong way: We say to ourselves, the results are not coming and so obviously we need to work harder. So then we do, we add a little more time into our workout schedule, and push a little harder. This can be deceiving because there usually is short term success. But in the long run, the results are never good.

REALIY PHASE 3 – We cut back: So now we are over training and tired and we feel like we need more rest so we cut back on the work load to match our rest.

THE END RESULT AND THE REAL PROBLEM: The main issue here is that the only thing that is being adjusted is the WORK part of the routine. As a consequence there is no plan that actually works and we get into an endless cycle to change our approach every month or so based on how our bodies felt last month and we are always reacting to what already happened, not focused on the present and preparing properly on the future.

THINK ABOUT IT: A Professional race car spends a couple hours on the track during the race. But it spends most of its time in the garage being worked on so the performance meets expectations. I think you can connect the analogy dots.


  1. Neurological
  2. Muscular: consists of muscles, tendons, ligaments and bone. Muscles recover the quickest as they receive the most direct blood flow where tendons, ligaments and bones receive indirect blood flow and are more susceptible to overtraining
  3. Hormonal


  1. SLEEP: This is very important and helps with all systems of recovery. 7-10 hours depending on the person is what the goal is and sleeping in the most natural environment is the best case scenarios, from lighting, cool natural temperatures, and sleeping before 12 a.m.
  2. HYDRATION: Hydration is something we all know we need but is easy to put on the after burner. This is a hard one to keep up with because you have to constantly drink fluids, water being the preferred fluid. There are plenty of equations you can use, but let’s just say this – if it’s clear or light, you’re hydrated.
  3. NUTRITION: It’s true what they say, nutrition may just be the number one most important part of this process. There is a lot to talk about on this topic and if you would like to be guided in the right direction check our REBOOT HEALHTY HABITS program.
  4. POSTURE: Bad posture can take you right out the game and decrease range of motion in a blink of an eye. Sitting feels so good, however this is the most damaging natural position we can be placed in. Find an ergonomic chair and watch how much you sit during the day. We spend more time on our behinds than people in any other country.
  5. MOBILITY AND STRETCHING: Being able to spot exactly what needs to be focused on is priceless. Being able to release tissues sticky spots, increase ROM and decrease pain is something we can all learn to do at home and avoid injuries. This way you’re not just running yourself through the same stretches you did in gym class.   There is one great way to get evaluated and that is to get an FMS screening at Fast Twitch Training. Read more about it in the link. Functional Movement System


I think we get wrapped up in working out a lot or in different ways we don’t actually enjoy just because we feel like other people are doing certain things, or working really hard. It is important to have your type of workouts and the intensity/time put into it work for you and represent you and what you want.

I am amazed at how many hours some people spend in my gym and who put it all into working out. They assume that I must be working out more because I am capable of more.   But, more times than not, it couldn’t be further from the truth. Most people work out more. I just work out smarter. I put time into recovery, I know exactly what I want from fitness and what my goals are so everything I am doing is more efficient and gains come with less overall time put into working out.

For most, the goal should not be set for perfection or include exactly correct levels of each factor – leave that for professional athletes to strive after. I would argue that if you prioritize life and maximize performance without personal sacrifice you will be much happier overall.

Pulling all these thing together in one nice manageable package is not an easy thing to do. I have spent my life testing different things on myself, and teaching others what the best avenue to take is based on solid trending information. Don’t be discouraged, it does not happen overnight, but the positive thing is the body is very into “what have you done for me lately?”. Even the slightest changes in the right direction while you work on the big picture will allow your body to physically and visually thank you.

The best way to make sure you get the right information is of course to come to FTT, train with us, learn from us and constantly ask questions. Let us help you design your lifestyle.  Join us Today!