Go HARD or GO HOME.....?
How often have you seen that written on someone’s post?!?
Well my friends..I’ll let you into a little secret here...
If you ALWAYS go full out every time you go to the gym, you really will end up going home...injured, exhausted and probably demotivated too!
How can we best split up our activity to ensure we get the right amount of stimulus while continuing to learn, improve and grow as an athlete? In this blog, I will try to address some of these points;
Your activity should be split into 3 parts; practice, training and competition. Most of your activity will be within the practice and training areas, with the full on competition zone making up the smallest part of your overall activity time during the week.
Let me explain:
If you want to get better at something you need to practice it. You need to practice it until you get it right, not just once but many, many times and every single time.
This takes dedication, discipline, effort and concentration.
If you practice when you’re fatigued you’ll not be performing at your best.
If you overload your practice to keep up with your mates, your movements will suffer.
If you move too quickly and rush your practice to beat that person in the class today you may not be performing the movement perfectly, you’ll just be teaching yourself how to perform bad reps quickly, reps which have a poor movement pattern and will eventually lead to failure, injury and demotivation further along the line. The more of these bad reps you do, the longer it will take you to eventually get the right number of correct reps to succeed!
So now we know the problem, how do we fix it?
By adapting your gym time and following these 3 tips you’ll get a head start with 2020’s physical goals and a feel for a way through to success!
Tip 1 - Practice:
Practice should be done with little load, with plenty of rest and without fatigue. EMOMs (Every Minute On the Minute) are perfect for this. For example, you will work for 30 seconds and rest for 30 seconds. Fatigue will be minimal, a 4-6 out of 10 on a scale of perceived exertion. You’ll be able to hold a conversation easily at this stage, you may get warm, but you’ll be able to carry on with your tasks with relatively normal talking. Your mindset should be positive and exploratory. Focus on each little part of the movement, strive for the best results you can achieve as enjoy the learning process!
Tip 2 - Training:
Training is using the practice WELL. In other words, not overloading yourself to a point where your form breaks down but practicing the PERFECT movement with GOOD form while adding load or repetitions if needed. Not going for ‘a time’ or ‘PB’ but using what you have learnt within your practice time. This is where most of your activity will be. Working at a 6-8 out of 10 on a scale of perceived exertion.
Not compromising your form during this level of activity will reap NUMEROUS rewards! You’ll be training yourself to perform GOOD reps under fatigue rather than poor ones. You’ll still be able to talk in the lower levels of this zone but you’ll be taking breaths in between words perhaps and towards the higher end, you’ll not want to talk much! Your mindset will be FOCUSED! You’ll need to keep the goal in mind of good repetitions, not worrying if the workout takes you a little longer because you’re concentrating onperforming with correct form for example. Keeping your goalin mind all the time and looking to not just finish the workout but finish it with integrity!
The final stage....
Tip 3 - Competition!
Competition should take up the smallest part of your activity. This is the time when form can (but ideally shouldn't) break down. This is 1 rep max time, important re-test WOD time, actual competition territory, this is a real 10/10..you’ll not be able to talk, you probably won’t even hear anyone should they talk to you!
Competition is what you’ve been practicing and training for! It is not your regular activity zone and neither should it be. If you ALWAYS work at this level your body will be tired, your form will suffer and your skill levels far lower than they should be. During competition your mindset will be determined. You will be putting in all that you possibly can to achieve the desired results, thinking of little else than the win! Mentally and physically this is a hard place to stay in for too long!
So looking at the above, your take away points should be while you’re learning new skills and trying to get better at them, you want to be mainly in Practice and Training. These zones allow you to create the spells which will bring the magic to your competition time!
Our next blog will dip into the idea of how your thoughts, conscious and unconscious can effect your actions...
Happy training (and practicing) guys!