Whether you're starting a new program, training cycle, meet prep, or just reframing your thoughts on training heading into the New Year, here are 3 keys that will help ensure success not just in the short term, but throughout the entire year..
1) Use a Training Max & Establish what you can ALWAYS get done in Training to make progress.
The human body is constantly fluctuating in response to stress - whether that's in response to training, how much you sleep, arguing with your significant other, lot's of schoolwork, or being maxed out at your job, etc etc. If your program is based on percentages, use 90% of your actual platform max to base your training off of. This will allow you wiggle room for when performance dips in certain weeks (and it will). Along with this, make sure the bulk of your training consists of work you can get done even when you aren't feeling fresh and at 100%. You should be able to come in the gym and still "punch the clock" even when you have a tough few months or deal with extra stress. Even if those sessions are short and simple - in the words of my elitefts teammate Vincent Dizenzo.. "Work never goes wasted."
2) Fix Your Sleep - It's something that will ALWAYS catch up with you if you don't.
Whether it's getting a CPAP for Sleep Apnea, fixing your Vitamin D and Magnesium levels, utilizing a Circadian Lamp in the mornings, or other methods - Fixing your sleep cycle will pay off more than most anything else for training, mental health, and life. Check out this Article for ideas on how to make some simple but effective fixes right away.
3) Learn How to Brace & Get Your Body Stable During Heavy Lifts
If you're shaking, getting a huge low back pump, or the weight feels like a million lbs every time you unrack - You've gotta learn how to get your body "locked" into a better stable position under the bar. This will fix a multitude of other symptoms of the larger issue (chest falling forward, back rounding, pain, etc). There is a lot of great information from various elitefts authors on this, specifically Chris Duffin's movement system and RPR with JL Holdsworth; but here is a good short blog with some practical info to get you started.
..These are a few simple but effective keys that will help you kick off this year's Training right. As always, feel free to reach out to me at joeschillero@gmail.com with questions; and check out the Peak Mental Performance Podcast. Happy New Year!