All you need to know about setting yourself up for success in your next training block.
Now you've finished the last eight weeks on high with some some new Personal Bests and faster WOD times under your belt, it's time to take stock on your performance, reload and go again.
You've learned what your weaknesses are, set a game plan on some targets to hit and you're ready to hit the ground running.
But where do you begin in order to reach these new goals?
Tip #1 - Choose weights conservatively
Progressive overload means a programme that gradually gets more challenging over time in order to get stronger, fitter, bigger and/or more skilled in your sport.
No doubt you finished your last training cycle lifting weights at or near your maximum in order to set some new personal records, but now it's time to strip it back again.
Choose weights conservatively in order to have room to build over the next 8-12 weeks. It's better to start lighter and take bigger weight jumps over the weeks rather than going out too hot and plateauing half way through the cycle.
Around 60% of your max is a good place to start.
Tip #2 - Quality over Intensity
Look good, move well.
The only person who cares about what you look like and how much weight is on the bar is you.
If you're folding in half and being crushed by the weight, the likelihood of missing the stimulus and not targeting the right muscle groups is high. You're also at increased rate of injury as you've not built up the strength and stability to withstand the load.
Prioritising lighter weights and movement quality will give you more bang for your buck in the long run.
Sure the intensity will increase towards the end of your sets when fatigue sets in but the sweet spot is when you move with the utmost intent and intensity while honouring time under tension and mind-muscle connection.
Tip #3 - Time Under Tension
If you come from a history of CrossFit, the premise of moving slower, taking sufficient rest and really feeling the movement pattern of a lift can feel alien. However time under tension is the secret to building muscle and gaining strength.
Think of the difference between performing 10 back squats as fast as possible vs 10 reps with a 4111 tempo. If you know tempo training, the latter will feel every bit as, if not harder than the former.
Don't believe me, try it.
Tip #4 - Self Regulate
Look, we all LOVE training. Working out and moving our bodies feels awesome, but everyone needs down time to rest and recover.
"More" isn't necessarily better and can easily lead to burn out, under recovery, or worse, injury.
Chronic under recovery and over stress can lead to a multitude of side effects - inflammation will manifest in one way or another.
Self regulation is your best chance of success - I encourage you to take control of your body and training.
Listen to the whispers, not when it screams.
Tip #5 - Trust the Process
Whilst I am all for reaching goals and targets, you have to enjoy the process along the way, not just chase the final outcome.
It's what we learn and who we become along the way which have the most profound affect on our developments as individuals.
The more you know and trust your "why" and understand how you're going to get to your end goal, the more invested you'll be.
"Life is a Journey, Not a Destination."
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