We all have a workout we love to do. And it almost always correlates to something we are good at or even very good at.
One of the first things our members do when they show up to the gym is check the white board. The almighty, mind of Camilo and our daily bible white board! Can I get an amen and a burpee? Hallelujah! Bring it up front!
I suspect they are looking for their favorite movements, favorite combinations and the quickest way to be “bigger, smaller, stronger and faster.” At least I think that’s what they’re looking for…maybe they are looking for something easy (I shudder to think).
Unfortunately, they don’t always see what they want to see. Sometimes, they see their least favorite movements (that which they suck at perhaps), least favorite combinations and all at once eyes roll and whispering ensue.
And what happens after that is what determines the strength of our client’s training and their desire to be the best. Getting better and stronger is not easy. We all have to put in the work; whether it’s fun, favorite or not fun and least favorite. Suck it up and get stronger people! As with everything in life, if we only do what we are good at, we will be stupid, lazy and weak!
The trick is to recover from the eye roll and trust that in the hour that follows, you will be better for it in a very not-cliché way.
I am very often asked, “Do you actually work out…because we never see you?” The answer is, “Yes, very frequently, thank you.”
Like our members, I often have no idea what I’ll be doing up to a ½ hour prior to my training sessions, and unless I have a specific agenda (related to a competition or injury), I will typically let my training partner(s) choose the exercises in order to maintain a ‘system’ of randomness and also so that I cannot control the “likability” of any given session. Additionally, about twice a month, my partner and I will purposefully choose exercises we absolutely despise to further keep us honest.
And here is my schedule:
Tuesday Max Effort Lower. We choose an exercise; typically squat, deadlift or good morning and go to a heavy single. This does not always mean failure. I actually try to avoid failure by choosing my weights wisely. But the heavy single might be just shy of a PR or a PR depending on where we are in the training cycle.
Thursday: Dynamic Effort Bench. Dynamic effort is practicing going fast so we keep the weights light-ish and will use bands, chains, boards or the slingshot. Our usual routine is 9 sets of 3 reps as fast as possible (alternating training partners).
Saturday: Dynamic Effort Lower: The same as above but with squat or deadlift. I also load up on assistance exercises on the weekend.
Sunday: Max Effort Bench: Same as above.
So there it is, all laid out. And I can tell you I prefer dynamic effort but I almost never skip the max days and I try to approach each session with a positive attitude. Because I need BOTH to get stronger!
Moral of the story get your heads out of your butts and be positive. If you have questions ask your trainer. If you are worried about your form have your trainer watch you and make corrections where necessary. And don’t be a meathead…if the weight is too heavy, take it down and do it right.