Many of us are variety addicts. We cannot keep to our self-plan for more than 3 straight sessions without thinking that some changes should be made. This is a huge mistake. Why? Because our bodies need time to adapt, they need enough stimulus and enough practice in order to learn new skills. We change because we get bored, because our goals are just too damn hard or because we’re not really committed to them.
What’s the cost to this? We don’t reach our goals, we get frustrated and we simply drop out. Well, if you’re like me, these small hacks may help you change things a bit, while keeping focused!
How and when to change your routine
Just a small chante, as adding weight may spice your workout right up!
Photo by Drew Stephens @ flickr
Test yourself every cycle
By this I mean, either before or after your deloading period, test your max again. Test yourself on your next progression. Test yourself in whatever way you may like. This will help you adjust your practices, will keep you honest and will give you a great sense of achievement every time you nail it. Besides, nailing any type of PR feels badass.
Do the same but different
Sometimes, making some small tweaks to your regular practices will spark your training again. Maybe even help you crack some plateaus. Just change an exercise to one of its variants and try it for a couple of cycles (maybe one).
Play/have fun
Get Creative. If your sole focus is always your goals you’re going to break. Athletes have their game days to keep them focused and having fun. Most of us, after high school, don’t really have this. So, you’ll have to play on your own way (just get your kids or friends to play with you, embrace the ridicule). Believe me, this can be anything that can get you to laugh while moving.
Besides, unless you’re a pro, who wants to get bored doing something that they don’t have to do.
Try something new
In addition to what you’re already doing. This may be a new exercise, a new activity, a new whatever related to your fitness. Just remember to keep your recovery in check!
Prioritize
This one’s probably not the best of all of my recommendations, but, the reality is that some days you’ll be more motivated and determined than others. Some days you’ll simply want to skip your practice. So, keeping your goals in mind: Which is more important? If you have only one goal ask yourself what portion of your practice is central, and which is accessory? Choose accordingly.
A Small Warning
Before you start changing everything up, it’s very important that you remember that consistency is key to all programs. So, even
The handstand makes a great addition to any regime. It also works great as substitute for military pressess.
though I’m suggesting you change some things remember these three basic rules:
1. Don’t make changes until you begin a new cycle: It may be tedious, but keep on doing what you’re doing. Believe me, you’ll regret it later.
2. Remember DO THE SAME BUT DIFFERENT: Don’t alter anything too much. Change a hip hinge for a hip hinge (say deadlifts for single leg deadlifts or deficit deadlifts), a press for a press, a pull for a pull, etc. Be specific here. Make the changes subtle.
3.Introduce new things one at a time: This will help you test them, and see the effects these have.
Just remember why you’re doing each and everything. Keep your mind on your goals and why you want to achieve them, it’ll make it a lot easier!
So, any of you guys have been using any of these hacks? Please, share with us!
Motus Virtute,
Manuel