• Jacob Williams

FIVE WAYS TO GET MORE OUT OF YOUR TRAINING, RIGHT NOW!

FIVE WAYS TO GET MORE OUT OF YOUR TRAINING RIGHT NOW!


Sometimes it just is that simple when trying to make progress. And all the time, small, consistent progress will trump any quick fix. So in an attempt to get 1% better each day, try adding 1 or 2 of these methods to your next workout. I promise it will immediately get more difficult.


1. Try to do the same weight for more reps. OR more weight for the same number of reps:


Doing either of these, depending on the workout, is a way to increase the intensity of your training. When training the simplest way to add difficulty is by progressive overload. Simply put it is adding intensity (weight) or volume (reps) to make a movement slightly harder each week. Depending on the goal of the training session or of the workout would decide which way you would try to increase the difficulty. If it is a more volume or work capacity-oriented day, try adding a few reps if the prescribed reps are too easy. If it is a more intensity-oriented day, try picking a weight 5-10 pounds heavier than you used last week.


2. Control the entire range of motion during a movement:


Another way to make a movement more difficult if adding weight or reps is not an option would be to add time under tension. The more time a muscle spends under tension the more work it will have to do to produce the same result or force. A good tempo to try for this would be a 2-3 second lowering or eccentric control of the weight, then a 2-3 second pause at the bottom of the movement, finally, always finishing fast on the way up. This will help recruit more muscles and create more intent when performing ordinary movements.


3. Add a pause to the movement.


Adding a pause to any movement again is a way to add time under tension which will make a movement harder than normal. Either doing it with every rep or adding it on the last rep are two different ways you could add a pause. Next time you find yourself doing TRX rows and they seem too easy, finish your reps and do a 10-second hold at the top, that will help get things going.


4. Have a goal output on aerobic exercises.


Training with a goal will immediately add intensity to aerobic work. The great thing about the equipment available to us is it gives you a lot of information. Many bikes include things such as split times, or wattage outputs you can track. A simple way to add immediate intensity to your training session would be to attempt to work at a higher wattage or faster pace than you did the week before for the same distance or time. For running, tracking your mile pace and either attempting a faster pace for the same distance or the same pace for a longer distance. Both methods will require you to work harder than you did before.


5. Hold yourself accountable to give your best effort.


At the end of the day, the one person who can hold you ultimately accountable is yourself. As long as you go into every workout with the intent of giving 110% no one can take that away from you. Training is all relative to your ability not everyone is on the same level strength-wise or aerobically, so as long as you are genuinely giving your best effort you will see progress over time.


If you have any questions on other ways to implement these methods, feel free to contact me and I will be more than glad to help you get going!


DOMINATE THE DAY!

- Coach Jake

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JWCoachingLLC™
Fort Lee, NJ

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