Have you ever been bored with your workouts?
If so, you’re not alone.
In fact, I’ve recently collected a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are dull .
Let’s discuss 3 Strategies You Can Use to AVOID This Trap.
[1] The Reframe:
When I do a workout (or a “training session” as I typically call them), I’m never focused on being entertained.
I’m ALWAYS zeroed in on my goal.
That is -
What is the PURPOSE of my training?
What achievement do I want to obtain ?
I’m not looking to be entertained.
“Entertainment” is a completely different category - a whole ‘nother box that gets checked.
So, when I’m raising bells overhead, or squatting, or whatever…
I’m ALWAYS thinking about the goal.
Then, I’m focused on that process -
Feel of each rep…
Managing fatigue…
Body position…
And adjusting accordingly when necessary.
Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure progress and setbacks - to see check here what went well and what didn’t .
So that makes the process straightforward.
It’s kinda like following a recipe.
No one ever becomes bored of following the recipe to bake chocolate chip cookies.
They’re focused on the irresistible chocolatey gooey goodness they're about to enjoy.
So, reframe - look at the reason you train - from another perspective.
Think “OUTCOME” NOT Entertainment.
From my coaching experience, this is THE MOST ESSENTIAL way to view your training and to avoid “being bored.”
[2] Variation vs. Variety:
Most people switch from workout to workout to “keep things fresh ” or
“keep their bodies guessing ”...
You know, “switch things up .”
Part of this is because of #1 - boredom.
But the other part is a common myth - the mistaken belief that variety is necessary to create an adaptation.
(Many times we can trace it back to P90X and “muscle confusion.”)
Nothing could be further from the truth .
For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar.
The result?
Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll.
Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time."
And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos".
Eddie didn’t play the same song all the time. He played different chords and notes - mixed and matched - and made them his own.
Likewise, you can still use the same 2, 3, or even 5 exercises, but change your:Load - heavier (yes really)
Sets - increased or decreased
Reps - fewer or more
Rest periods - short, medium, long
Training frequency - 2,3,4,5 even 6x a week
This is called “variation”.
[3] Specialized Variety:
This is arguably one of my go-tos.
Simply put, it’s using alternatives of the same exercise.
In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev details over 100 distinct exercise forms for the Snatch, the Clean, and the Jerk.
Examples:Power Snatch
Power Snatch from above knee
Power Snatch from below knee
Power Snatch from the hip
Power Snatch from plinths
Power Snatch without hook grip
Power Snatch on a box
You see the point .
For your KB work, you can do the next:Clean
Clean from dead stop
Clean from dead stop under the body
Bottoms Up Clean
Clean outside the the legs
Press
Press with a pause at the sticking point
Press with two pauses – sticking point and lockout
Bottoms Up Press
Push Press with drop to rack
Push Press with slow negative
Push Press with active negative
Again, you see the point .
Apply these three strategies to your KB workouts – ahem – training – and you’ll never have to worry about being uninterested again.
Stay Strong,
Geoff Neupert.