I've been back to training for one month now. Not working out...training. I'm learning to be out of my comfort zone again and doing the things that I hate to do, but get me the most results.

For being out of the training mode for 18 months, my body responded pretty well. I hit a wall around week three, but I also need to remember that I went from training three days a week to now four days. And, the intensity went up four-fold. I kept most of my assistance exercises the same for three weeks, which helped me build on them each time. But it also allowed me to focus on my main exercises.

And a major factor...having a training partner. Our situation is a bit different because my work schedule is crazy. I wouldn't even be able to train at another gym if I tried. And yes, it's just me and my husband. Is it ideal? Probably not. Does it work for us now? Absolutely.

I can't say enough about the importance of training partners. I was lucky enough to have a supportive group back East as well. Why do you think certain gyms across the country thrive? Because of each other. Here are my top five "Do's and Dont's" of how to be a good training partner...and how to spy the bad ones.

  • Don't: be the know-it-all. You know, the guy who knows everything about training. It's his way or the highway. Oh, and load all his weights for him too, will ya?
  • Do: be supportive of others. Many times those that train together, have similar training philosophies. But sometimes, they don't. Encourage and offer your suggestions.
  • Don't: be late. Don't no-show. Don't cancel.
  • Do: make a commitment. When you're not feeling well, show up to help spot and load. Good training partners show up, even when they don't feel like it.
  • Don't: be a brat. No one likes the guy who can never handle constructive criticism. No one is picking on you. No one is out to push you down and take your ball away.
  • Do: be open for help. Sometimes training partners can see things that you might not see. A weakness, a deficiency, a possible change in technique. Take all things into consideration...with a smile.
  • Don't: be the "first group" guy. This is the guy who lifts in the first group, then leaves before even helping the second group. You're no help whatsoever.
  • Do: help. Plain and simple.
  • Don't: be the taker/empty-hand guy. This is the guy who begs for help at his meet, but is never around for the other flights to help his training partners. He's either stuffing his face at the local pub, or just backs out altogether. This guy never brings anything to the table for the group.
  • Do: give back. Pitch in by bringing in a new set of bands. Make sure that some of you are competing in one meet and the rest compete in a separate meet. And make the commitment to be a meet handler when the time comes.