by Jesse Harris
I know what you’re thinking, “isn’t that why I come to F.A.S.T!?” Of course it is. Training above and beyond your comfort zone is what we do here. But you have to have a part in this as well. It’s easy to stick with the weight you know you can do, or to keep using the same pull-up band you’ve been using for 3 months, or to keep doing your box jumps on that 12 inch box. But easy isn’t what is going to get you the results you want. So here are a few things to consider when deciding if you’re training too easy, or if you’re already out of your comfort zone:
Consider your goals
What is your overall goal in the long term? Do you want focus on getting stronger? Maybe it’s time to progress to the next weight. Do you want to get a faster time on your WOD? Cut out some of that rest/transition time you ‘think’ you need between exercises. Are you not losing the weight or body fat you lost when you first started here? It’s time to stop showing up just to get through your workout, and start showing up to dominate your workout. If you’re plateauing at any or all of your goals, it’s time to break out of your comfort zone.
Knowing when to progress
This one’s tough sometimes, but this is key. The principle of progression means there’s an optimal amount of overload you need to achieve in order to see results, and once you adapt to that overload it is no longer an overload. So the bottom line is if you are not progressing in your workouts over time, you are not going to see results. So, when do you advance to the next progression?
– When you finish a set of prescribed reps, you should feel confident that you would barely be able to get 1 or 2 more and that’s it! If you felt like you could have done 4-5 more, its time to stop taking the easy road and add some resistance.
– If you consider one of the exercises in your workout “easy,” advance to the next progression.
– If you’ve been using the same kettle bell, pull-up band, wall ball, box height, sled weight, etc. for more than 2-3 months, your body has adapted and is no longer being challenged!
Use your coaches! If you aren’t sure if you’re ready to progress or are a little uncomfortable trying it, ask your coach if they think you’re ready. That’s literally what we’re here for. I am not telling you to grab a 90 lb kettle bell and throw your back out on the first rep! Knowing when to progress is the key to doing it properly without injury.
Lastly, a great way to break out of your comfort zone is to re-evaluate yourself and your form during your workouts. Almost everyone is guilty of doing an exercise so many times since the first time you learned the proper form, that you forget some basic principles of the movement. Flat back and drive through your heels during squats and lunges, don’t let your hips drop during push ups, extend the hips at the top of your box jump, drive the hips on your kettle bell swings.
You’re all here to reach some sort of goal – so re-evaluate those goals, re-evaluate your resistances on each of your exercises this week, and re-evaluate your mentality. Show up every day with the desire to GET BETTER!
It's our primary goal to help you look, feel and perform better.
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