Build - Keeping it interesting with some novel strength movements, and keeping it real with some tried but true movements. Make sure to work in a range that is hard but doable for you, if it is not challenging, then it is not enough of a stimulus to make any meaningful adaptations. When the rest time becomes shorter, then fatigue builds quicker. That means that not as much weight can be moved, so on the strength interval day, make sure to go moderate on loading, and increase as you can week to week. If you go out guns a blazing on week one, the likely hood is, that by the end of each working interval, you have had to drop in weight…We want it to be challenging, but we also want to complete all the reps and sets before trying to increase in difficulty. Last thing for our strength roundup this go around…Tempo matters and range of motion matters. It all matters, controlling the weight, getting as big of a stretch as possible given the general constraints of the movement and choosing the right weight for each exercise. It takes self accountability, respect for your own current abilities and a willingness to forage just outside your comfort zone.
Grind - Hard but sustainable. This is a broad and nuanced training zone. In layman’s terms, it needs to be very challenging, but repeatable in intensity for the programmed duration and sets. As an example, let's say it was 2min of work and 2min of rest for 4 rounds, you could make the correct assumption that you would need a higher intensity of effort per 2min of work then something that looked like 4min of work with 1min of rest by 5 rounds. The second example would still be hard, but because the work is longer and the rest is shorter, and repeatability is paramount, you would need to scale back on intensity just a little bit to continue a steady stream of output. If you can get this concept on lock, and adhere to it on all conditioning efforts, you will be able to find a rhythm and connection to your fitness that becomes less random and not at the whim of feelings.
Sustain - Hard but sustainable, but different. Only different because the duration is longer. If you use Track as an example, the 100m is the fastest, then as distance extends, time on splits incrementally increases. Just the natural constraints of being human. We file through different energy systems in accordance to the demands being applied. Our goal with Sustain efforts is to primarily use the aerobic system. That means that the power we can muster is lower overall, but that we can keep going for longer. Find the sweat spot for you, pay attention to pacing and when you body wants to rest, but you don’t actually need to, ignore the siren’s song emanating from your water bottle, that path leads to willful procrastination.
Cool Downs - Core and stretching.
Unsolicited Advice - The best way to make a change is to think of yourself as the person that does “X”. If you want to eat better, then think of yourself as the person who does not eat like an asshole. If you want to get in better shape, identify with the personality of those that you admire who are disciplined and have what you want. Cut out alcohol, prioritize sleep, eat for health and energy, not feelings, and work hard in the gym. Be active in your daily life and don’t let fleeting moments of insecurity and boredom derail your lifestyle aspirations. You are the daily sum of decisions made and acted upon. 4 days a week of strict eating and exercising is almost a wash if 3 days are spent in a dark room, with a bag of Cheetos and self loathing. That equates to only 75% of time per week…That is a “C” average in school. That is 16 days on per month, and 12 days off. On a yearly basis that is 208 days on and 156 days off. Even if you were a “C” student in school, you can see how this might be problematic to achieving the goals that are relevant to you. Think of yourself as an “A” student, bring your weekly average up into the 90% compliance range and watch as your goals become habits.
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