Build 1 & 2- It has been awhile since we tested some heavy singles…So we may as well take advantage of it. Three of our strength days are going to be based off of what we tested. We are going to build up to a re test at the end of the 60 Day Challenge. If you did not do the strength maxes, that is totally fine, you will just be working up to a heavy working set for the reps, instead of having a percentage based number to get to for your working weight. Also, just because we are now working off of percentages, it does not mean that you absolutely have to hit those numbers, so if it is not there for that day, just do as much as you can, with the best form and intention that you can for the day. The percentages will go up weekly, and the reps will decrease over the next 4 weeks. Our bodies need time and an overload of stimulus to grow and build neurological pathways to recruit as much muscle as possible to move weight. Using a percentage based approach provides guide rails to loading parameters to let you know you are in the right area to create the adaptations we are looking for. If you truly hit close to a max single recently, these working sets are going to suck, if you hit a heavy weight, but had some left in the tank, they will be hard, but doable, either way they will be very good for you.
Grind - Threshold pacing. To get the most out of these workouts, being in tune with strategy and self aware, will be the best bet. Try to go out a pace that you think you can maintain and try to not allow a deviation from that commitment. At best, try to keep moving the entire time, if needed take calculated mini breaks, and try to avoid putting yourself in a position that you are forced to rest. If you are forced to rest, you are pushing into the red and are beginning to go anaerobic, this is not the end of the world, and may be a good strategy if you are in the last moments of the workout and trying to eek out as many reps as possible, but if you are 5 minutes into a 15 minute workout and blow your wad to early, it will be a not so great experience. Training should be hard, and fun. Sucking just sucks. If you want to suck less, then find spaces to get tiny wins daily. We all suck sometimes, and it is only when you focus on the negative that growth is stunted. Find the positive in the rough patches, find the golden egg that is buried deep under self limiting beliefs and the flimsy walls of ego.
Sustain - All the walls come crumbling down and the all the dreams have shattered in the sky. The merry go round has rusted solid and the eye of the future has gone blind. We all live in a world of our own perception, and rigid walls creates a rigid perception, that solidifies and projects, instead of receives. When the exuberance of youth has run its course we are left with a conglomeration of what the world is and how it should be, we set limits on what we allow ourselves to see. We project how it should be, not what can be. Our projections are not wrong, for they are our collected experiences, but neither are they always accurate, every moment is a crossroads, and some are good and some are not so good. The hard part is putting them all together to get to where you want to go. What does this have to do with a Sustain workout? Good question. But I guess, for me it is always tumbling around, falling down and presenting itself in different ways inside my head. I can’t help but correlate the struggles we perceive, to how it effects our lives. Not all struggles are worth it, some are, but it takes time and awareness to learn the battles that must be fought. And if you do not fight some, others may become bigger then they should be. The war for staying strong and fit is worth fighting, and may become a bigger battle then it needs to be if it is not engaged in daily.
Cool Down - If you made it this far…You may as well finish it. Wrists, shoulders and hips.
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