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By Scott Schrimscher, EXOS

Most sports involve some form of sprinting, accelerating, decelerating, or changing direction. Everyone, regardless of genetic predisposition, has the ability to improve each of these by building strength and power. You need strength in order to create power, and you need power to accelerate, decelerate, and change direction quickly. As you build strength and power, you’ll improve your stride length and frequency, both of which contribute to making your faster. Learn how to outrun your opponent below.

Improve stride length by increasing your strength.

Think about the activities you perform in your sport. For example, soccer players are always moving throughout a game, but are required to sprint and accelerate for 10 to 20 yards at a time. Covering this ground as quickly as possible requires you to lengthen your stride (i.e. increase the distance you cover with each step). The stronger you are, the more force you’re able to apply into the ground. The more force you apply into the ground, the farther you go with each step. The farther you travel with each step, the more quickly you cover ground and the faster you are.

Increase your stride frequency by applying strength and creating power.

To be an explosive athlete you must train to be explosive, which requires power. This power is needed to improve your stride frequency, which is how quickly you take each step. One way to improve your power – and in turn stride frequency – is with plyometric training, which is an expression of your strength and teaches your body to move more powerfully. By performing plyometric exercises, you’re training your body to move as quickly as possible. The more quickly your body is able to move, the faster you can put force into the ground.  The faster you put force into the ground, the more steps you can take in a shorter amount of time. Pair this with your increased stride length, and now you’re a faster and more powerful athlete or runner.

Check out the miCoach Run Stronger plan to improve your strength, power, and overall running.

By: Phil MuellerPhil 1.jpg

This was my third Berlin Half marathon and it was the first “hot” day in Berlin. The weather was really warm. Too warm for me, but more about that later.

My day started at 6 a.m. For breakfast I ate 4 pieces of toast with honey and 1 banana - my perfect meal before a run. On competition days I am always excited and nervous, so for me it’s important to be well prepared, check my running stuff and to arrive early at the start line.

Start time was 10.05 a.m. and I arrived at 9 a.m, met some friends, crew members and spectators. Time was running really fast and I entered the start block “A” 5 minutes before the starting shoot.

It was the first spring day in Berlin. Sunny, no clouds and already 12 degrees! Too warm for me, my perfect running weather is between 8 up to 10 degrees and no sun. During the race the temperature increased up to 19 degrees. What the heck?! Most of the time I trained in the dark and with temperatures between 0 up to 10 degrees, so this was a bit of a shock.

The organization of the event was very good. Plenty of toilets, nice staff and good music at the start. The first kilometers were very easy going I felt comfortable, found my speed and “swam” with the mass. On kilometer 7 there was a short interruption due to an ambulance that had to cross the road. After kilometer 11 I felt quiet uncomfortable because of the warm weather; my pace slowed down and the fight with my inner demons started!

Every kilometer got haBerlin pan 1.jpgrder. Hydrating was not a solution because my stomach began to cramp and soon I had a stitch in my side. I do have to say, the people cheering on the track were very helpful and gave me an extra kick. The rest of the run was a hard fight for me and I finished my third Berlin Half with a time of 1:29:02, 4 seconds slower than last year. Damn! 4 seconds… this is nothing. Well, never mind that - my next half will come soon enough and I will beat my Personal Best!

The SMART RUN was a real friend during the race. I configured my screen to see the BPM, time and distance. It was really helpful to see my BPM and know when it was time to slow down when I was pushing the pace too hard.

At the end I want to thank everybody who joined the Berlin Half and cheered me on out there on the course. You are awesome!!

Check out more of Phil's Berlin Half weekend highlights:

Have a race report you'd like to share with the community?  Post your trials and tribulations in our Training with miCoach Discussions area.

By Scott Schrimscher, EXOS

Endurance athletes often train with light to moderate loads the total weight lifted during a session – for a high number repetitions. Performing the same training program repeatedly can lead to overtraining and injuries. To be successful as an endurance athlete, you need to produce force and move efficiently over a long period of time and reduce your risk of injury. Power your workout, improve your running, and safeguard your body with the force and efficiency tips below.

Force Production

If you only run and you never strength train, your body isn’t working out to its maximum potential. Adding strength training to your routine helps your body produce more force by strengthening muscles. You can then use that strength when you run. The stronger you are, the more force you create as you take each step. This increases your stride length and decreases the amount of time your foot spends on the ground. You’ll cover more ground, faster and with fewer strides and less fatigue.

Movement Efficiency

Once your base of strength is solidified, you can use this newfound strength to improve your movement efficiency. When your body moves inefficiently (deviates from the optimal movement path), you’ll burn unnecessary energy and fatigue more quickly. One way to improve movement efficiency is with plyometric training. Plyometrics are any movement that quickly lengthens and shortens your muscles (think of a rubber band or a slingshot).

Plyometric training is an expression of  your strength and teaches your body to move more powerfully through a given range of motion (e.g. running). By efficiently using your body and applying greater force to the ground as your run, you’re able to cover a greater distance with fewer strides.

By training these two qualities, you’ll prevent overtraining and injuries, improve your body’s durability, and improve your performance. 

Check out the miCoach running training plans. There are specific phases in the "Run Efficiently" training plan geared toward improving force and movement efficiency.

The adidas mPD2014_BoB_cmyk- 500px web.jpgiCoach team is extremely proud and excited to share with the community that the SMART RUN has won the highest distinction within the product design category for the Red Dot Award 2014.

About the Red Dot Design Award

The accolade of the Red Dot Design Award, or the “Red Dot”, is an internationally recognized quality label for excellent design. The iconic logo has established itself worldwide as one of the most sought-after quality marks.

The SMART RUN stood out from 4,815 entries and received the Red Dot: Best of the Best for highest quality and ground-breaking design. We’re truly proud as only 1.5% of all entries in the competition received the coveted top award, placing adidas miCoach at the forefront of international product design.

adidas miCoach will be presented with its trophy during the awards ceremony at the Aalto-Theater in Essen, Germany in front of around 1,200 guests from all around the world.

Prof. Dr. Peter Zec, initiator and CEO of Red Dot, explains the judging process: "The 40 experts assessed the quality of the entries with the utmost care and attention. Due to their backgrounds, they also assessed the special cultural aspects of the designs from 53 countries. But only the best products receive an award from the panel.  Therefore, the winners can be proud of their achievements – with their entries, they stood out from the rest and were able to pass the test in front of the critical eyes of the experts. This success will be perceptible during the Red Dot Gala, when the laureates will receive the recognition of the international audience."

Form and Function Combine To Make The Perfect Wearable

We caught up with Scott Tomlinson, the Design Lead of the SMART RUN, about the award and bringing this all-in-one device to life. 

"Our ambition was to bring all the features and technology that runners value into an elegant, wearable package, with comfort and usability driving our decision making. Simple forms were executed in high quality materials such as magnesium, stainless steel, glass and silicone, to bring the look and feel that is appropriate to this level of innovation. 

We consciously ignored the running watch template and looked more into the world of consumer electronics for reference. The touch screen display is the hero of the product and allows a clean look for all day wear, but also brings a rich and intuitive experience that comes to life as the runner requires it.  We believe that the key to successful wearable technology goes beyond the features and functions, and is really driven by how well the product integrates into the daily life of the user, how well it simplifies and reduces, rather than what it adds."

The award-winning products in the Red Dot Design Museum Essen

Red Dot Design Museum.jpg

This year's award-winning products will be presented in an impressive special exhibition from 8 July to 3 August 2014. With around 2,000 exhibits spread over an area of more than 4,000 square meters, the Red Dot Design Museum houses the largest exhibition of contemporary design worldwide. Since touching and testing is expressly encouraged in the hands-on exhibition, visitors experience the current best achievements at close quarters in "Design on Stage". This way, design enthusiasts can find out about the trends in international product design and experience the outstanding quality of the adidas miCoach SMART RUN first-hand.

photo: Red Dot Design Award

We're really looking forward to being part of this year's Red Dot Gala and accepting our award on July 7!  Take a look at some highlights from the 2013 Red Dot Gala:

Filmed by: Red Dot Design Award


How to Set Realistic Goals

Posted by teamexos Mar 21, 2014

By Scott Schrimscher, EXOS

H10242_mi_adidas_Team_SS14_KEY_Football_Y_01_web.jpgGoals give you the ability to dream big and develop long-term visions of success. It’s that long-term goal that helps build the motivation needed to live a healthier, better lifestyle and keep a positive mindset. Use these four simple steps to set achievable goals, plus learn how you can use your miCoach SPEED_CELL to reach your speed goals for any sport.

  1. Dream big. Think of your long-term goal or something you want to achieve in the future. This could be something six months, a year, or even 10 years from now. For example, if you’re a striker looking to be the fastest person on your team, make that your big goal.
  2. Break it down. Now that you have your big goal, break it down into smaller, short-term goals. Choosing simple, concise goals make it easier to develop your game plan. When choosing smaller goals, make sure they’re action-oriented to ensure you’re clearly defining what you’ll be doing along the way. Using the speed example, you’d break that down into increasing your strength and power  and setting speed goals throughout your training.
  3. Build your game plan. The key to your success is a solid game plan. On your miCoach calendar, mark your goal date for your long-term goal. Now start placing your short-term goals into the calendar at reasonable increments. Here you’ll be able to track and record all your training sessions, focus your attention, and stay accountable.
  4. Get started. With your goals set and your game plan in hand, you’re ready to get started. Now all you have to do is put in the hard work. You can do it!

Another way to help build your game plan and reach your goals is to find great resources. For the speed goal mentioned above, the miCoach SPEED_CELL is a great asset. Whether you’re playing offense, defense, or midfield, you can set a speed goal that works for you, and then use your miCoach SPEED_CELL to track max speed, high intensity distance, and more. You can also access graphs of the game to see how you’re performing from beginning to end.

Spring is around the corner! And so are several of the biggest marathon events in the world. Whether you’re gearing up towards Boston, London, or another race in your hometown, we’ve compiled a list of the blog posts about training and preparing for marathon season, ones read most by the miCoach community.02.SS14_Boost_Act_MF.jpg

What should I drink and how much should I hydrate? How can I be safe and avoid injury? How do I stay motivated in my plan? What is Kipsang’s tip for the last stretch of the London Marathon?? Look no further - our team has compiled the top 6 blog posts, authored by the coaches at EXOS to inform, inspire, and enhance your current training. 

So, go ahead and snack on some 'brain food', your body will thank you for it.

  1. 7 Strategies to Run Your Best Race: Top recommendations which make all the difference come race day.
  2. 10 Marathon Training Mistakes: Especially if this is your first marathon, this list is a good look into those simple mistakes that can cause complications down the road.
  3. What to Drink to Perform your Best: One of our most popular posts, answering both the why and the how to stay hydrated!
  4. Tips for Every Mile of the London Marathon: A good look at the iconic course, including a pro tip from champion Wilson Kipsang himself.
  5. Rules for Running Safely Outside: From terrain to music volume, make sure you're running smart and secure.
  6. Foolproof Tips to Stick to Your Plan: Sometimes we just need a little push!  Here are some excellent tips and words of encouragement from our EXOS coaches about staying positive and on track.

Something we missed which you’d like to know more about? Let us know your blog topic suggestion. Leave your request in the comments below.


Dance-sLEEP 250px.jpgAre you getting the recommended six to eight hours of sleep a night? Chances are the answer is no. While sleep is one of the most important factors in how you look, feel, and perform, it’s often overlooked in favor of social activities or late-night catch up from a busy week.

A good night’s sleep can boost brainpower by increasing REM sleep during which your brain works to solve problems by increasing creative thinking, improve performance by positively impacting focus and reaction time, and help you maintain a healthy weight by boosting your metabolism and helping control your appetite. Find out how simple changes to your routine can help you sleep sounder (and reap the benefits) tonight.

  1. Regulate your routine. Research shows that sleeping from 10 p.m. to 6 a.m. is ideal for physical and psychological recovery. A consistent bedtime helps create a routine and regulate sleep patterns. Struggling to go to bed earlier? Turn of electronics, drink tea, and read for a bit.

  2. Chill out. Before going to bed, set your thermostat between 65 and 72 degrees. Snuggling up in cooler temps has been shown to help you fall asleep faster and sleep longer.

  3. Skip your evening cocktail. While a few drinks might make you feel sleepy, you won’t spend enough time in the critical REM sleep cycle, which is about 25 percent of your total sleep each night. This can leave you feeling drowsy in the a.m.

  4. Work it out. Spending just 30 minutes a day breaking a sweat can help you fall asleep. Just try to fit it in six hours before bed if possible, so your high-energy exercise doesn’t make it hard to fall asleep.

  5. Cut caffeine. Coffee contains caffeine, which has catecholamines — hormones that increase energy, heart rate, and blood vessel constriction. You don’t have to skip your morning cup of Joe, just cut off caffeine about six hours before bed.

  6. Take a cat nap. A nap won’t make up for lost sleep at night, but it can help you refocus and make it through your day. Limit your nap to 20 minutes to avoid waking up feeling lethargic.

  7. Breathe deeply. When you get in bed, breathe in through your nose for six counts, hold for three counts, and then exhale through your nose for six counts, and hold for three counts. Repeat four times. This breathing technique can slow your heart rate and blood pressure and ease stress.

By Meg Burich

image (9) resize.jpgThe adidas miCoach elite team system was featured this weekend at The MIT Sloan Sports Analytics Conference in Boston, Massachusetts. This 3-day conference is a packed house with academics, leagues, team executives, analysts, bloggers and sport enthusiasts all coming together to share ideas related to the future of sports and the data that goes with it. The MLB, NFL, NHL, MLS, EPL, NASCAR, and NBA are all represented, with over 80 pro teams and 300 sports industry organizations participating.

Our athlete monitoring technology was highlighted through a presentation given by Qaizar Hassonjee and miCoach elite super user and performance analyst, Max Reckers. Qaizar shared adidas’ vision for how wearable technology can help make athletes better and Max shared insights from his real-life experience with the system and its application to specific training goals. 

One of the main themes at the conference was the availability of data and the challenges related to how to use it.  adidas led the way by demonstrating how the miCoach elite team system has guided training to achieve better player performance. Insights from miCoach metrics and before and after training data show quantifiable improvements in athlete performance. This weekend, practical application of wearable sensor technology seemed to be what everyone was looking for.

Our technology exhibit had a steady stream of visitors and there was a high level of interest in our wearable monitoring solutions for athletes. A critical ingredient in the success of these systems is the ability to integrate them into apparel and equipment that athletes are accustomed to wearing. The miCoach elite techfit jersey stood out as the perfect solution for professional athletes.  image (8).jpeg

An interesting theme around new stats and old school values persisted throughout the conference. There seems to be a general agreement that it’s critical to share data in the language of the coach with the ultimate goal of helping athletes improve. With our heritage in sport and relationships with leagues, teams, and athletes, adidas miCoach is well positioned to lead the charge.



miCoach elite Innovation

micoach elite system graphics edit.png

The miCoach elite system is always developing as we gather feedback from top teams, coaches, and athletes, ensuring we meet their needs. The advanced knowledge and technology developed in this arena informs the future, aiding in improvements to the miCoach product line, all with the goal to help make athletes better, no matter what level.

Read more about the miCoach elite system in this blog post.

Check out the adidas miCoach line of heart rate monitoring apparel here:

Men’s Apparel

Women's Apparel

A 5k relay, adidas miCoach and a tattoo...what do these all have in common? miCoacher Philipp Mueller shares with us how miCoach changed his life and his outlook. Read on and get inspired!

By Philipp Mueller

Phil video grab-resize.jpgI want to tell you about my experience with the adidas miCoach training systems and tell you how this sports manufacturer has managed to change my life and get under my skin to push and motivate me.

My story began when I was 26 years old and a colleague convinced me to take part in a company 5k relay. At this time I was overweight, a so-called Couch Potato and had not done active sport for around 10 years. I had no time for sports during my vocational training and then afterwards I just had other priorities.

Well, race day had come and I had only run twice before. The result was terrifying for me during this run! I was totally floored, felt miserable and very uncomfortable in my body.

I decided to change something, but how should I do it? I tried a few times to go running but I was always totally out of breath in a very short time span and so I lost interest. By chance, I came across the adidas miCoach Pacer bundle on the internet and was thrilled by the description. So, I ordered miCoach and in August 2010 I began my new life.

The assessment run was exhausting, and I had to repeat it since I misinterpreted the announcements the first time and ended up sprinting too fast at the Phil Arm Band.JPGbeginning. But after that, everything went great. I started one of the miCoach training plans (Get Fit - 2) and made my first goal:

To do the 5km in the company relay next year in under 30 minutes.

Within 6 months, I lost around 10 kg and had actually managed to achieve my 5km goal above. But what now? My ambition was aroused, I had discovered the joy of running and I also in addition to running training, I started changing my diet in order to achieve my new goals even faster. I found a new workout plan with miCoach and in the same year I ran my first 10 km run in 46:50 minutes (intended target time was 50 minutes).

I find that running at events is a unique experience, the atmosphere, the freedom of the route, the collaborators, the fans and and meets so many new people and friends through running and can get so much recognition for his performance that it sometimes feels personally been very unreal and strange. I can’t really describe this feeling.

At Christmas 2011, I decided to fulfill a long-held goal – to get a tattoo. For years I had been thinking about it and now I finally found a motive. It should be about miCoPhil Tattoo.jpgach. It was a wish and now it’s done – since February 2012, the miCoach logo adorns my left calf.

2012 was my year of long runs. I registered for the Berlin half marathon and the marathon. Also, I was given the opportunity to be part of the adidas film project "I am on my way".

So far, I’ve achieved all the goals I have set and within the time goals I had set for myself. In 2012 I finished the Berlin Half Marathon and Marathon and repeated these runs in 2013, accomplishing personal bests for these races again.

In the meantime, I train with the miCoach SMART RUN and it is again a totally new running experience for me. The features are great, it motivates me to stay on the ball and not lose sight of my goals. My next half-marathon is at the end of March and I am curious if I can beat my current best time again.

I hope my story motivates you and if you ever think about giving up, always remember why you started!

At this point I would like to thank the miCoach and adidas teams. Since 2010, I have now completed 453 miCoach workouts, trained 287 hours, traveled 3062 km, and burned 226,770 calories! I was able to reduce my weight by 24 kilograms (53 pounds!) and I have also decreased my high blood pressure. I am curious to see what the future will bring. Stay innovative!

Watch Phillip's "I am on my way" video here:

Do you have a story to tell about your journey with miCoach? Share with us in the comments below!

By Kerry Greer, EXOS

SMART RUN orange Splits.pngFor the first time ever, you can get all of your miCoach training right from your wrist with the miCoach SMART RUN.  We’ve highlighted three of the major benefits of using the miCoach SMART RUN below.

It’s all-in-one training.

miCoach SMART RUN is the first product to offer both Strength and Flexibility and Cardio training programs together on a wrist-based device. miCoach knows how important both aspects of training are and found a simple way to provide you with both anytime anywhere. The Strength and Flexibility screens show the number of reps, resistance requirements, a video of the movement, and coaching keys all at the tip of your finger. “Another aspect that’s often overlooked by runners is how important Strength and Flexibility workouts are in realizing performance gain and reducing injuries. To have this guidance on the device is truly groundbreaking,” said Terrence Mahon, lead endurance coach at the UK Athletics Federation.

The components are simple yet effective.

Track your runs using GPS, get real-time heart rate measurement and coaching, and listen to your favorite music all on a single touchscreen device. To utilize the music and audio coaching features, you simply need a Bluetooth™ Smart Ready device to sync with your miCoach SMART RUN.

It’s easy to use.

It doesn’t get any easier than touchscreen navigation. With this simple, efficient touchscreen, you’re able to customize the screen to your needs and make quick adjustments without losing focus. There’s even a timer for Strength and Flexibility movements to keep you on track. “The completeness and simplicity of miCoach SMART RUN is astounding! The visual and audible guidance for interval training is a leap forward from any other device available,” said Mahon.

To learn more about training with miCoach SMART RUN, read “Custom Interval Workouts with miCoach SMART RUN.”

Get the miCoach SMART RUN here.

By Jason Dougherty, EXOS

SS14_Run_PR_Social_Climachill_11.jpgWhile training, practicing, and playing hard enhances your sports performance, effective recovery is also an essential part of your routine. It helps reduce your risk of injury, allows your body to positively adapt to training and improves your performance. So what can you do to maximize your recovery? Below are five keys to recovering quickly.

  1. Manage your stress. Environment, work, friends, family, and training all stress your body in different ways. Allowing your body to recover and rest is critical to managing and adapting to stress. When you train, practice, and compete, your body is stressed and becomes fatigued. To fight fatigue and stress, balance your training with recovery. Read “How to Fit miCoach Training into Your Schedule” for more tips to balance your training schedule.
  2. Sleep well. Sleep is your body’s time to adapt, repair, and improve itself in response to the effort you put into training, practicing, and competing. A lack of sleep is linked with decreased metabolism, poor appetite control, inflammation, impaired immunity, and difficulty concentrating. Aim for 7 to 9 hours of sleep each night to give your body the time it needs to repair and recover.
  3. Fuel your recovery. After training, practice, or competition, your body is dehydrated and low on fuel. To rehydrated and refuel, eat a blend of carbohydrates and protein within 30 minutes of completing your workout. This jumpstarts your body’s recovery process. You’ll also need plenty of fluid to rehydrate, optimize brain activity, maximize energy, and reduce stress hormones. For hydration tips, read “What to Drink to Perform Your Best.”
  4. Prioritize regeneration. This miCoach training component includes activities like self-massage and stretching to improve mobility and decrease soreness. If you challenge and stress your body every day, you’ll burn out. Do regeneration activities immediately after your training to help flush waste products that build up around your muscles during training and replace them with fresh oxygenated blood. You’ll ease soreness and your muscles will receive the nutrients they need to adapt and repair. Try miCoach’s ”Flexibility Boost” and ”Full Body Massage” Single Workouts.
  5. Mix in “active rest.” While you need plenty of sleep and relaxation, mixing “active rest” into your training plan is also beneficial. This involves taking a break from your typical training and competitive activities to do other things that benefit your body, such as playing golf, swimming, or other low-impact activities. This brief break from your typical training regimen helps keep you motivated and lets you have fun while reaping the benefits from the physical activity.

To learn more about the importance of balancing work and recovery, read “Recovery Tips to Avoid Overtraining.”

By Kerry Greer, EXOS


Keeping yourself motivated while training is the key to sticking with and excelling at a workout. The miCoach SMART RUN offers a variety of unique features to help you stay motivated during even the toughest Strength and Flexibility and Cardio workouts. Keep reading for more on these features.

Let the music help you train.

Research shows that listening to music can help you stay motivated during a workout. With the miCoach SMART RUN, you can store 3GB of music. You can adjust the song, volume, and even pause the music with the touch of a button during your workout. To transfer your music files onto your miCoach SMART RUN, place your miCoach SMART RUN in the charging cradle and attach the USB cable to your PC or Mac.

Choose your coaching style.

The miCoach SMART RUN offers a variety of training options.

  • miCoach training plans:  Following a training plan takes the guesswork out of training by giving you a schedule to follow, plus it’s the best way to hold yourself accountable. Workouts within a training plan are coached from beginning to end to help you get the most out of your training.
  • Custom interval workouts: With miCoach SMART RUN, you can add variety to your workouts by creating custom interval workouts (read “Custom Interval Workouts with miCoach SMART RUN” to learn more). With this feature, you can customize set intervals, rest periods, warm-ups and cool-downs, and repetitions for your interval workouts.
  • Free Run: When you use the Free Run feature, you get a Run Score. You can compare your Run Scores over time to see your progress. For more on the benefit of using your Run Score, read ”Get the Most Out of Your Run Score.” You can choose from a variety of Strength and Flexibility Single Workouts with a specific focus to change up your routine.

Track your progress from your wrist.

No need to carry a pencil and paper to record your reps, sets, and weight during a Strength and Flexibility workout. It’s as simple as watching the video on your miCoach SMART RUN and adjusting your stats in real time. When you finish a Cardio workout, it will display a summary of your stats so you can see what you did right after your workout.

Get motivated to be in the best shape of your life with the miCoach SMART RUN.

By Jason Dougherty, EXOS

Marathoner-Trim.jpgMaintaining a healthy weight enhances your physical and emotional health and well-being. To lose weight, you need to boost your metabolism and burn more calories. Think of your metabolism like a fat-burning furnace. You need to fuel the fire to burn more calories. Joel Sanders, a performance specialist at EXOS who helps clients achieve and maintain their goal weight, shared his go-to tips for jumpstarting your metabolism and losing weight.

  1. Move at least every two days. As a general rule of thumb, try not to go two consecutive days without getting some form of exercise. If you’re pressed for time, the “No Gym Workout” in Men’s and Women’s Training is a great way to increase the movement in your day.
  2. Get a good night’s sleep. If you’re burning the midnight oil, you’re not allowing your body to recover. Research shows that going to bed early and regularly getting a good night’s sleep helps control appetite and encourages weight loss.
  3. Perform intervals. Use intervals and sprints during your Cardio training to rev up your metabolism and make workouts quick and efficient. miCoach offers weight loss Cardio training plans for both men and women.
  4. Don’t just rely on cardio. You’ll get better fat-burning results if you combine Cardio and Strength and Flexibility training. When choosing weights, opt for weights that are challenging but don’t make it impossible to complete your sets and repetitions with good form. This causes your body to breakdown muscle and then rebuild stronger, which burns calories and speeds up metabolism.
  5. Eat clean and often. Even if you’re putting in hard work at the gym, you won’t get the results you want without balanced nutrition. To reach your goals faster, eat clean. This means eating healthy, unprocessed foods like lean meat, low-fat dairy, and tons of fruits and veggies. Aim to eat five small meals a day every 2-3 hours. This helps rev your metabolism and aids in fat burn.
  6. Decrease rest periods. While you need some rest periods between sets, decrease time spent resting as you get stronger. This helps you burn more calories and keeps your heart rate elevated during your Strength and Flexibility training.
  7. Work the back of your body. Your glutes, hamstrings, and back are huge muscle groups that burn a lot of calories when they work. Tap into them to boost metabolism and improve posture and power with the miCoach Get Lean plan in Men’s and Women’s Training.
  8. Drink up. A lot of times thirst is mistaken for hunger. Keep your body hydrated by drinking at least half your body weight in ounces of water each day. This helps regulate your appetite.

miCoach can help you achieve and maintain your weight loss goals so you can live and perform at your best every day.

By Jason Dougherty, EXOS


All training is good training, right? Not quite. While it’s great to push yourself, you need to know your limits and balance your training with recovery and rest. If you don’t allow time for proper recovery, you’ll eventually experience symptoms that can overwhelm you mentally and physically, increase your risk of injury, and reverse the positive benefits of your hard work.

The symptoms of overtraining include but aren’t limited to:


  • Unexplained persistent decline in performance
  • Fatigue
  • Lack of concentration
  • Heavy, sore, stiff muscles
  • Depression
  • Sleep disorders / waking not refreshed
  • Irritability
  • Anxiety
  • Abnormal weight loss
  • Eating disorders

If you consistently ignore the signs of overtraining, you put yourself at risk of developing overtraining syndrome. Overtraining syndrome leads to severe, persistent symptoms that negatively impact your health and can hinder performance to the extent that you’re unable to maintain the level of activity and/or performance you were previously capable of reaching. Not only is this bad for your health, it can also end your athletic career.

To protect yourself from overtraining, listen to your body, eat well, regularly take time for regeneration activities like self-massage, and get enough sleep. You’ll better fight the negative effects of fatigue so your body can adapt and meet the demands of your sport and life. For more on the importance of recovery, read “How Recovery Strategies Reduce Injury Risk and Improve Performance.”

By Jason Dougherty, EXOS


Are your skills World Cup worthy? Strength, speed, quickness, endurance, and the right mindset are essential to success in soccer. To take your game to the next level, it’s important to prepare your body with training that improves all of the skills you need out play the opposition. For your training to be most effective, the focus of your training needs to evolve in the offseason and preseason to prepare you to excel during the season and tournament time. Use the tips below to elevate your game.

  1. Master your mindset. Approaching every training session, practice, and match with a focused, confident mindset is critical to maximizing your performance. Read ”Build Confidence to Improve Your Mental Game on the Pitch” to learn how your mindset impacts your playing ability.

  2. Start with a strong, stable pillar. Your pillar consists of your shoulders, torso, and hips. A strong, stable pillar provides an effective connection between your upper and lower body, so you can move and use your energy more efficiently. This instantly improves your ability to fight fatigue, run faster, jump higher, change direction, and be more explosive. Prepare your pillar with miCoach’s ”Get Durable” and ”Core Strength” workouts.

  3. Get your body ready with a warm-up. A good warm-up prepares your body to move and perform more efficiently during training sessions, practices, and games. Warm up effectively before a practice or a match with the miCoach’s ”Practice Prep (Short),” or if you have a bit more time do ”Practice Prep (Long)". Check out A Better Way to Warm Up for more on the importance of an effective warm-up.

  4. Solidify your game with total-body strength and power.  Strength and Flexibility training during the offseason and preseason helps maximize your durability and performance. Divide your training into phases that last a few weeks and have different focuses. Chose weights that make the last two repetitions of every set challenging but not impossible to complete with excellent form. In the first phase, focus on fighting fatigue and mastering proper form. Complete a higher number of repetitions per set and take less than a minute between sets.  During the second phase, get strong. Do fewer repetitions per set but challenge yourself to lift heavier weights. You can also take slightly longer to recover between sets. At the end of the offseason and during preseason, start the third phase and focus on being explosive. Decrease the weight you’re lifting but move explosively. Turn your strength into power using plyometrics, doing about five maximal effort repetitions per set. Take your time recovering between sets. miCoach offers a variety of soccer training plans to help you get the greatest benefit from your training or get stable and strong with the miCoach ”Full-Body Strength” Single Workout.

  5. Step up your speed. The work you put in to improving your mobility, stability, strength, and explosiveness directly benefits your speed. During the offseason, paying extra attention to your posture, acceleration, and top speed mechanics helps you build good habits to achieve your max speed when you need it most. Also focus on building your capacity to repeatedly use your acceleration and speed with a well-designed cardio plan. Get faster with the miCoach ”Attacking Speed” Strength and Flexibility workout and the ”Speed It Up” Cardio workout. For more on the importance of speed, read ”Max Speed: Why it Matters.

  6. Improve your quickness. The work you put into being mobile, stable, and strong effects your quickness. To stay quick, you need to maintain proper posture and movement mechanics when changing directions. The offseason and preseason is the perfect time to reinforce proper mechanics so you can move efficiently at game speed and reduce your risk of injury.

  7. Amp up your cardio. In the offseason, build your base cardiovascular fitness. Start off with longer, lower-intensity workouts to build your endurance. In preseason, progress to higher intensity, shorter workouts that improve your ability to work at higher intensities, efficiently recover, and repeat. The goal is to progress your cardio training to exceed the demands you’ll experience on the pitch. During preseason practices and playing become more frequent and serves as your cardio training, so the frequency and duration of your cardio sessions will decrease. Improve your endurance and ability to outlast your opponent with miCoach’s ”Endurance Boost” and ”The Final Stretch” workouts.

  8. Remember to recover. After all the effort you put into getting faster, stronger, and more explosive, your body needs to recover so it can effectively adapt, elevate your performance, and reduce your risk of injury.

Prepare to compete and play your best using a miCoach soccer training plan.

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