by Ryan Humphries Co-Owner & Trainer
You've been there: 3 rounds in to a 6 round MetCon; you left your sweet Axistence Headband at home so the sweat is starting to fill your eyeballs. Your legs are getting shakier by the second, you're realizing that third cup of coffee was a bad idea and you're not sure you can hold on to the barbell anymore… But you do hold on, somehow you remember to breathe and you get through it. The clock beeps, you collapse into a puddle of your own DNA and the coach asks for your time. Barely able to breathe or count, you proudly shout out your numbers, knowing that you got through it and gave it your all.
Example of "muscle system targeting": If we're doing deadlifts, we should be targeting the glutes, hamstrings and trunk (core). When you bend your knees forward, come up on your toes & round your back…well, I'm not sure what muscles you're working but they are NOT the ones we intended. When we're hitting the glutes & hams for strength on Monday, it's because we're not targeting those muscle groups on Tuesday. However, if your deadlift is poorly executed and you feel it in your quads, those front squats the next day are going to suck. Make sense? Proper form = correct muscles targeted = less chance of injury = GAINZ = happy athletes = happy coaches.
Example of "energy system targeting": If we put a 25 minute cap on a workout, its because we want that workout to be mainly aerobic, meaning we're using fat for fuel (of course we're using a little bit of everything for fuel, but for exercise science purposes, we'll say primarily fat). You'll need both glycogen (the stored form of glucose) and fat to get through this workout. If you come out of the gate hot and use up all of your juice in under 5 minutes, not only will your form/technique suffer for the remainder of that workout but you're also going to feel like shit. PACE YOURSELF. Pay attention to your breathing. This is not a competition against the clock. It's training, and it should be mindful. Proper pacing = correct energy system targeted = GAINZ = happy athletes = happy coaches.
This post is not intended to pick apart every minute detail of the athlete's form or to say that barbells shouldn't be dropped. We understand that as fatigue sets in, form will break down. However, it's when we push those higher limits that we have to be even more mindful. I WANT you to beat that guy in the 5:30am class and I WANT you to beat your last time too! But I want you to do it MINDFULLY. When you've just power-cleaned a heavily loaded barbell to your shoulders, I don't expect you to set it down without a sound. In fact, I expect you to drop it because it's less energy expended and its safer on your joints. I do, however, expect you to pick it back up with a flat back, knuckles down, weight on your heels and thinking about the quality of the rep. EVERY TIME.
It's very easy to get caught up in the "how fast did that beast in the 5:30am class do it?" mentality, and a little competition is indeed healthy. But think about that beast in the 5:30am class. Unless it's your identical twin, that person likely has different genetics, different goals and a different training background than you. When going into the workout, choose the weight that is appropriate for you. It should be challenging but manageable. If there's a time-cap, scale the workout to meet that time-cap. The programming at Axistence Athletics has been getting our members stronger, faster, leaner and more mobile since day 1. We're constantly fine-tuning it as well to ensure that we're giving our members the highest quality results in the safest and most responsible manner.
The program works, trust in it and remember, you're training IN HERE so that you can be better OUT THERE.
Stay mindful my friends,