7 reasons your training SUCKS. Stop the suckage and be awesome. This is part 2 of a 2 article series, covering 4 more reasons your training SUCKS and some things you do to stop the bleeding and get more awesome NOW.
If you missed part 1, you can check it out Part 1 HERE.
4. You don’t do any conditioning
If you want to be a badass, you’ve got to be able to sustain high-level efforts. No one remembers the guys who made one good play in high school and got winded.
They remember those that are able KICK ASS over, and over, and over.
You can all it any number of things: conditioning, fitness, work capacity or GPP; it doesn’t matter. The important thing is that having higher levels of conditioning will allow you to put more into your training, recover from that training more efficiently, and improve the rate of your results over time.
Being in shape is always awesome–DO IT!
5. All you ever do is conditioning
On the other side of the coin, if all you do is run or if all your workouts are “conditioning” based (like many Crossfit programs) you probably also SUCK.
Improved strength is something that literally every type of athlete can benefit from, and it’s a sure-fire way to get weak athletes faster, more explosive and better at their sport.
If all you’re doing is “conditioning” work, you’re not giving your body a chance to reap the benefits of the any strength work.
Being strong is AWESOME. Don’t be afraid of it. Jim Wendler’s KICK ASS 5/3/1 shows exactly how to structure your training with the perfect blend of strength and conditioning. Check it out!
6. You max out every time you train
This is a HUGE pet peeve of mine.
Walk into any high school weight room on a daily basis, and odds are, if the kids are left to lift on their own, you will see the same thing every single day.
Kids will literally “max out” every day, working up to see if they can hit a certain weight for the day, fail, and have their buddy do a power curl with weight… all the while shouting “ALL YOU, BRO!!!”
No. F*** that.
Training hard is GREAT and NECESSARY, but you’ve got to train smart. Train to “stimulate, not annihilate”. Do that for 6 weeks and soon you’ll be around you’re old max in warm-ups instead of being stapled to the bench.
Be realistic about what you can do, drop the ego, and make PROGRESS.
7. You always use the same “tools”
Here’s a confession. I’ve performed nearly all of the 7 screw-ups at one time or another, and this one is no different.
I know a lot of times in the past I would get into the habit of only doing barbell lifts. I would ignore bodyweight movements, dumbell work, kettlebells, or even things like sprinting and sprinting and jumping.
Here’s the thing–mixing things up from time to time (every 3-4 weeks) can GREATLY accelerate your progress.
Spend 3-4 weeks with a regular barbell bench press being your main movement for upper body strength, trying to break records (rep or weight records) every week, then switch it up and do chain pushups or dumbell incline press as your main movement for 3-4 weeks.
Mix it up and be creative. This can keep things interesting and will keep you breaking records every week.
For example… Let’s say Monday is your max-effort upper body day (where you’re focusing on maximal strength).
On week one you’d work up to a heavy set of 5 on barbell bench press (“set the bar”, so to speak), and on week 2 you’d try to break your “record” from week 1, and so on. On week 4, you’d pick another “main movement” and repeat the cycle.
After a few cycles you’d return to the barbell bench press stronger than ever.
Mix it up, have some fun, break records, and BE AWESOME.
BONUS (7A): You don’t do any (or enough) bodyweight training
On the same topic as number 7, WAY too many people neglect bodyweight training in their programs. And if they DO do bodyweight training, they don’t know how to progress if it’s too easy or REGRESS if it’s too hard.
It’s not as simple as just adding or subtracting reps–there’s a LOT more to it than that, and if you’re not capitalizing on it, you’re missing out on some HUGE results.
I don’t agree with everything Paul “Coach” Wade says, but his Convict Conditioning is EASILY one of the most influential and USEFUL books on training I’ve ever read.
Check it out by clicking the link here: Convict Conditioning
Drop a comment and let me know what you think–did I miss anything, do you disagree? Let me know here or on the facebook page.
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Also, be sure to check out the recent training montage with footage from the Underground Strength Certification in New Jersey from this past weekend–it’s SICK!