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One of my favourite analogies is comparing training to filling buckets. Power, strength, endurance and so many other buckets that need filling. It takes time to fill each bucket and we only have 24 hours in each day. How much time do you prioritise to each bucket to make the complete "Fitter, Faster & Stronger Ocean Athlete" (FFSOA). Some buckets on the list are more important than others, so its important to decide what to prioritise and when, so that every bucket gets some filling. A complete ocean athlete knows his/her body and which buckets are more important at any given time. When to train hard and when to recover, or when to take some time to focus on a niggle before it becomes an injury. We discuss bucket filling and why its so important to avoid injury.

Work

Being aware of your strengths is important and filling this bucket to brim is will make all the difference. Knowing and nurturing your strengths will produce good results when competing and longer, stronger days on the water. Establish where your strengths lie and work toward improving upon what you have, but bare in mind we ofter use our strengths as a crutch to compensate for our weakness's. So pay close attention to hone your strengths and improve your weakness's. Avoid over filling the buckets that come easy as they very rarely need it. Making a bucket list helps you prioritise the work that is not so easy or enjoyable. Stretching and developing stabilising / postural muscles is often neglected and a lot less interesting than working the Bay Watch muscles - (pecs, lats & abs)So listing buckets becomes very important.

Recovery

This bucket often gets neglected, but in many cases its often where you can find the most performance gains and also avoid injuries, long before they are an injury. Make time for recovery, sleep and nutrition. Its amazing the difference a good nights sleep can make between two bigs on the water. Do not underestimate recovery! 

Remember, training is only going to stimulate adaption and adaption only occurs when you give your body the chance to recover. Pushing hard and not giving your body the opportunity to recover will leave you injury prone and burnt out. Fill this bucket everyday!!

Injuries

Injuries happen when the right buckets haven't been prioritised. Filling buckets is a fine balance between training hard enough to stimulate adaption and enough recovery to give your body the time to recover and repair before the next training session. As an complete FFSOA its important to know which bucket needs filling. Some injuries are unavoidable part of the limits we push, these injuries are not the topic for this article. But the injuries that are due to neglect or weakness could have been avoided by prioritising the right buckets. A persistent shoulder or back issue that becomes so painful that it needs time off the water to recover is something that should have been addressed at assessment time and assigned a bucket, then prioritised. 

 

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