Move with intention

If you're wanting to accomplish fitness goals, get stronger, or generally just improve your life, training smarter, not harder, should be the first thing you do.  That means moving with intention.  You see it in the gym all the time: someone saunters up to the squat rack or free-weights, loads on the weight and just starts going ham.  There are two things wrong with this: 1. you're way more likely to hurt yourself when you compromise form for weight and 2. you're not moving with intention and therefore probably using the wrong muscles to get the weight from A to B.  When we don't take the time to properly focus on what muscles we are using when we move, our bodies take the most dominant muscle in that movement and use it.  This builds imbalances, bad movement patterns, and generally just makes it a longer, more injury-prone journey to your goals.  This goes for any exercise or training session.  I feel like, as an athlete, I have a pretty decent amount on knowledge and body-awareness when it comes to training in the gym and moving correctly, however that doesn't explain why I always get sick, and what I can do to "train smarter, not harder".

 
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I haven't been on a training program since I left the World Cup circuit in 2014.  I've stayed super active, and track most workouts, but haven't had to answer to a trainer or coach in over 2 years.  Today I received my new training program from Todd Schumlik at PerformX Training, and I was surprised, but not entirely shocked, at what I discovered.

A few months ago I decided I want to get back into real "fighting shape", so I started training and recording everything again.  Gym, XC skiing, Splitboarding, Ski Touring, roller workouts, and treadmill intervals. Everything has been going great, except for the fact that  I train hard for about 2-3 weeks, then get sick and have to take 4 or more days off before slowly returning to training. It's frustrating as hell, and has been a pattern that has been fairly apparent in my life since I started training when I was 14.  I'd be sick or have some sort of a cough almost all the time during the off season, and wouldn't get better until I started racing again.  With technology now, I have the opportunity to record my training with GPS heart-rate watches, apps, graphs, scales, and all the rest of it.  That still didn't stop me from getting sick, and, after seeing my new training schedule, the answer is obvious: I wasn't training smart. Just hard.

My average heart-rate on most of my outdoor workouts lately has been 173-180.  Add up the fact that each one of those workouts is at least 1-2hrs long, 4-5 of those a week, plus gym, yoga, and working a part time job, plus the fact that I was going to bed at 12pm and waking up at 7:30, it became apparent that I was being pretty dumb. An average week for me has looked like this:
Monday: AM: Splitboard
Tuesday: rest
Wednesday: AM: Snowboard PM: xc ski
Thursday: AM: Snowboard PM: xc ski
Friday: AM: Snowboard PM: xc ski
Saturday: AM: Snowboard PM: xc ski
Sunday: Splitboard
Monday: Splitboard
Tuesday: Splitboard + Core/Mobility
Wednesday: Core/Mobility + moving (couches, beds, etc)
Thursday: Work
Friday: Work
Saturday: Work

and then I got sick.

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