- 1). Begin training as early as possible. The longer in advance you begin preparing, the better your chances of making it through the workouts without injury. If you only have a few weeks before the two-a-days routine begins, your prep workouts will be that much more intense, which may lead to burnout. Start in the spring or at the beginning of the summer at the latest.
- 2). Identify your areas of weakness and come up with an individualized plan. Talk to your coach, who should be familiar with your fitness level, and ask him for recommendations. Hire a personal trainer if possible. Focus on improving strength, endurance, and cardiovascular fitness. Long-distance running will improve your endurance. Sprints will improve your cardiovascular fitness. Lifting weights will help you make strength gains.
- 3). Get a full physical checkup. Going to a doctor is important to discover any underlying issues that may make this intense workout routine dangerous or impractical for you. When you see your doctor, be sure to ask about any old injuries to make sure they are completely healed. Performing strenuous exercise may interrupt healing and exacerbate existing issues.
- 4). Prepare yourself mentally for the challenge. Think about why you want to get through these workout and what it is about the sport you love. If you have been training long enough, it's likely that you will be physically able to handle the grueling exercise; your task will be to convince yourself of this. Make a list of reasons to keep your motivation levels up so that you do not slack during your preparation.
- 5). Get used to the conditions. Two-a-days usually occur in the summer, before the fall season. A large portion of the practice may take place outside. Depending on where you are, the heat may be hard to deal with if you are not used to it. If possible, do your exercises outside so you can acclimate yourself to working out in the heat so it is not as big a shock. Be sure to say very well-hydrated to avoid dehydration.
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