This is the strategy or principle that i use for any and all of my training and advice i give to others. Here is what they are and some more details about them. The four points of this square are:
1. Resistance training (weight training)
2. Cardio (endurance training)
3. Diet and nutrition (fueling)
4. Recovery (sleep and rest)
Each point is equally important to maintain a balanced square however may look different (especial 1 and 2) depending on your intended training goal.
All points must be balanced for maximum results and are both qualitative AND quatitative. Here is a little more on each how to achieve them and keep the balance in the square.
Resistance Train
Everyone should be doing some kind of resistance training no matter what kind of athlete you are. Even if you are a Marathoner you should do resistance to maintain the integrity of your postural chain. For some people that is lifting heavy weights, for others it can be body weight exercises, or TRX system (if you don't know you could check it out they are very cool. Google TRX). It is also important to maintain bone density with resistance training. As we age our bones get brittle and break much easy then in youth. Resistance training will decrease that chance. It is important to do all and any resistance training with proper technique (quality) but you also have to do the work and put in the time to get the benefits (quantity).
Cardio
Again everyone should have some kind of cardio component to their training SQUARE. It will look different from athlete to athlete but it MUST be there for all. Even if you are a bodybuilding power lifter still should have some cardio or endurance training. This type of training keeps the heart and lungs health at the minim. At least 2 (better with 3) 20 minute session of walk, running, swimming, blading, the list goes on and on.
You need to eat enough calories in the day to gain or lose weight (quantity) of good clean healthy foods (quality). it does not matter what your goal is you must eat to support it. All over our caloric intake will be very different for each other. Just eat well!
All four are important but one that is forgotten the most is the rest and recovery. SLEEP!!! Your body needs rest from training and workouts. It needs rest just from the stress of the days. Our bodies' were not made to endure heavy, constant, long term stress, they can but they are not made to. You have to put the time in to rest, and have good quality rest and sleep in order to be on your game. The rest time is when our hard work will actually pay off. That is when we get stronger, and faster.
Even though each persons square if very different from another, it still has a balance so that your hit all 4 points. That will help you achieve your goal.
