What’s New With My Training Program 11/17/16
After taking a week off to regain the ability to breathe through my nose again – allergies are the best! – I was able to start my next 4-week training block.
I know I had mentioned in previous posts I’d continue to work on Fighter Pull-ups, Deadlifts, and Simple and Sinister. Last week I mentioned wanting to filter in one day a week of OTM swings. After tinkering last week (which by the way is the best way to solve anything…tinker with it!), the final product looks something like this:
- OTM Swings
- Simple and Sinister
- Easy Strength Pull-ups
I elected to keep the OTM swings at a constant 10-reps. Rather than starting at 10 reps every minute on the minute, I decided to make every OTM session a way to rip into some 2-handed swings. For that reason I’ll be keeping a constant 1o-rep training session once a week for the next 4-weeks. Why? Well simply put, my body always feels great! – In a sore way – the day after ripping into a set of 10 swings on the minute for 10-minutes. It’ll also serve as a great way to develop some more power. I’ll keep the load constant throughout (48kg) and challenge myself to create more power, create more tension, float the bell more, etc. etc. with each set. Which leads me to sharing my #1 coaching lesson for the week…
Ask yourself for constant Feedback and Evaluation
I love learning and I love growth. But real growth only happens if you actively apply what you’re learning. I recently started a Sunday ritual of sitting down and asking myself for feedback and evaluation on the previous week.
- What did I do well?
- What would I have liked to have done better?
- What’s on tap for next week?
Since implementing this system 3-weeks ago I’ve seen a notable increase in my productivity. So, I thought “why not apply this to my training?”
I’ve challenged myself to rather than simply “put in the work” during my training sessions, ask myself after every set:
- What’s one thing I liked
- What’s one thing I could improve?
If I feel I really crushed the set I’ll look at why I felt that way and simply try to hit the same feeling in the next set.
I’ve noticed a couple things in doing this:
- Your focus level increases significantly – asking yourself for constant feedback and evaluation demands your attention
- Your technique is bound to improve – and you’re likely to learn a thing or two in the process
In my Pn2 Master class, one of our lessons this week was on “putting on your active reading glasses.” Essentially, when you acquire knowledge, do so with a goal in mind. Find what pieces you can use to relate too and what pieces are more of an “information dump.” I’d like to think of asking yourself for constant feedback and evaluation in your training as, “active training.”
Give it a try and let me know how it works for you.