I put out a question on IG the other day and I'll be creating some content based on the responses I got. Because what good is what I have to say if it's not helping YOU.
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I noticed a theme with some of the responses I got back...
"Preventing overtraining. Convenient to train when I'm home, easy to overdo it."
"Biggest struggle is getting to the basement to work out before 10 at night!!"
"When to push through mental/physical fatigue to get training done, or rest and train the next day."
"Fucking recovery. No excuses. My fault. My problem."
Paired with one of my clients - I had sent him his week's worth of programming (we're only a few weeks in) - and he came back to me in four days and said I'm ready for the next round.
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I've been training for almost 20 years at this point. Admittedly, coaching high level lifters comes naturally for me at this point because it's easier for me to relate. I've forgotten what it's like being that teenage boy experiencing a lot of this "stuff" for the first time. So I have to time travel every so often and put myself back in my own shoes when it comes to beginning strength training.
Step 1: STRUCTURE YOUR TRAINING
This is the simplest and most effective thing you can do for yourself- pick your training split and stick with it.
As an example, a typical training split would look like:
Saturday - squat, Monday - bench, Wednesday - deadlift, Friday - upper assistance
This does a couple things - it allows for predictability in recovery. You take away the subjectivity of "do I feel good enough to train today or not?" Because the reality is your training will come to a point where most days don't feel good, especially going into it. And I've had some of my best training days where I felt like dog shit going into it.
Step 2: HAVE A PLAN
Set your goals. And set your plan to achieve those goals.
For the same reason that we use a training split, we stick to the plan. It takes away subjectivity.
"I felt good so I kept working up" is the equivalent to one gear in the clock "feeling good" so it decided to spin faster. The system has to work together!! A good program is designed to push your boundaries, but also allow you to recover optimally.
Push within the bounds of the program!
Step 3: SET YOUR PRIORITIES
Every Sunday at 10am I'm squatting. Every Tuesday at 530pm I'm benching. And every Thursday at 530pm I'm deadlifting. I live it. Every week. Every month.
So I do what I need prior to training to make that happen:
My work - coaching and preparing to open a brick and mortar.
My nutrition -eating enough to be fueled for training.
And I do what I need to after training to make sure I'm ready to go for the next training session:
Sleep 8 hours. And eat to recover.
I'm not saying that's for everyone. If you work shifts, and things get moved around, then that's just the way it is. And you'll have to adjust accordingly.
On the flip side, however, if you want training to be a top priority and work is 'in the way,' then as a lifestyle choice consider shifting your career focus to something that gives you more freedom. If and only if, that's what makes you feel good.
I'm not advocating anything other than take control of your life! On a long enough timeline, anything is possible. So act accordingly!
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