How to have great training, every training

You may not feel your training in a few weeks. It all happens to all of us. Regardless of whether you are going on at work or sleep terribly, you will stay behind for a few days.

Here is the key: it’s not about crossing the limits. It is about learning how you have a great training every time, no matter what happens in your life or whether you don’t “feel” it.

At Sports On Daily we measure success with a simple hierarchy:

1. Do you consistently train? (Consistent can be 2-3 days a week or 4-5; both are good, but the key is whether you have reached your target week for the week.)
2. Do you train with intensity? (Intensity is relative to their ability)

That’s it. Sure, in view of these two details, we will make adjustments so that customers can see results, but we don’t worry about how long training takes or feel married to certain exercises.

Instead, it is about finding what works for the customer, creating a plan that you can follow and ensure that it works hard, regardless of whether it is 15 minutes or an hour.

However, this also means that our customers have to know and understand how to train with intensity.

The power of consistency: how to accept good, bad and amazing training days

Before you think that we scold ourselves about “Ge Big or Gehous”, this approach will probably violate consistency against rule No. 1. We want you to train with intensity because you feel on a certain day.

After all, it is common for you to feel like crap for a few days and the idea of ​​”bringing the intensity with you” can be enough to prevent you from training. We want to avoid that.

A training plan for real life means that a few days are PRS. Other days may feel like a small step back … but they all add up to consistency and consistent intensity, and this leads to some crazy results and amazing transformations.

Here is a math that explains why (no worry, it is not a “real” math.)

Suppose about 25% of the workouts will be a fight, 50% of the days are nothing special, but lead to small changes and 25% of the days are amazing. If you appear in all these days, your health will improve in a life -changing way.

The 25% shitty days are shit, but they are better than nothing. It is progress because they have appeared and worked hard. Even if it looks like a step back on paper, this is a big step forward. The 50% of the days on which you feel humanly perform these small incremental changes that are the basis for success in anything. And the 25% of the days on which they are superhuman, they cross the limits and expand their “ceiling” of what is possible.

Add everything and you see that you get 150% better, even if 75% of the days are less than you want you to have felt. Trust me, it is science.

Measurement and maximizing the training intensity: Use of RPE and repetitions in reserve

After we have made it clear, you may still be wondering how you can assess or measure your training intensity. This is of course because there are many different ways that training feels hard. It is difficult to enter minimal resting periods. Lifting heavy weight, combining several exercises into a circuit or even a new exercise that is more difficult.

When I ask customers if they train hard enough, I talk about the difficulty in every sentence.

Rate of the perceived effort

One of the best ways to do this is to measure your perceived exertion (or RPE) in every sentence. RPE is a great way to help you use the best of every set, no matter what you go through in life.

While it would be nice to see progress with every training session, it is not practical or realistic. On a certain day, your body can feel different depending on what happens in your life. Maybe your toddler was open all night or you are fighting for a cold. You could be stressed out of work or not included with your diet. All of these variables affect their training, but they don’t want it to lead to bad training.

If you use an RPE for your lifts, you can set the weight (or upwards) and still get great training based on your feel.

Usually your RPE is listed on a scale of 1 to 10. It is important to learn how to measure the intensity, because if you think you can train at a level “10”, but you really push you to a level “4”, you will not see the desired results.

But in numbers on a scale after your set, it can be confusing and difficult to quantify for most of our customers. How should you know how a 7 feels?

Check out this Brad Loomis diagram excellently at the beginning of this diagram Blog post:

Instead of thinking about how you feel, you will shift the focus on the execution of the exercise. Did you have weights efficient or did you have any problems? Could you feel how your muscles work or was the load as light as an empty laundry basket?

Repetitions in reserve

Another way to think of RPE are “repetitions in reserve” (or rir).

Rir seems when the time is limited, and her training may only last 15 minutes (like those in which we record The FIT -Vater leader). You can drive intensity by getting all the repetitions you can do within a training session without Make failure.

For most movements, your goal is to stop each sentence with 1 or 2 repetitions in reserve. This keeps up with the challenge and ensures that you also train intelligently. Pushing sentences to failure often enough is a recipe for injuries.

For example, let’s assume that you have just finished a number of lash steps (because we don’t skip the leg day). You are pretty sure you could have Perhaps 2 more repetitions made. We could call that 8.5 out of 10.

Regardless of whether you prefer repetitions in reserve or how the weight (my personal preference) moves, it is a great way to keep your training in this 8-10 area to ensure that you always maximize the intensity at each sentence and make your training succeed.

If you have difficulty knowing whether you are on the right track, this gives you an easy way to know how hard you are pressed.

And if you keep pushing hard and stay healthy enough to be consistent, it is almost inevitable that you build up strength, gain endurance, make progress and change in a positive way.