We do most of our workouts to a timer. It is either do as much work as possible in a certain time frame or do a certain amount of work as fast as possible.
You don’t always have to do exactly that. The reason why SPC always have the timer on is for members who are keen to race the clock on a certain day because they feel good. This is obviously different members on any day so the clock is always on. With that said, if you are having a bad day or have an injury, racing the clock might not be the best for you at the time. Taking a step back and just focussing on improving a skill or lift is just as important.
Lets be clear, we are not talking about slowing down to move well you should always focus on moving well whether the timer is on or not. This is about finding a middle ground between smashing yourself and knowing when to back off. No one is able to sustain 100% intensity week in and week out nor should you. This is why we program transition weeks every 3-6 weeks throughout the year. Anyone who just comes in and gives it everything they have got every time will also recognize they have to take unwanted rest days and weeks at times which hurt their fitness in the long run. They might even acknowledge they have gotten a few injuries from doing that. Going into the pain cave every time you are at the gym is not a good recipe for longevity in any fitness regime.
Here are some pointers on training with intensity:
- Pick your days where you race the clock. Wait until you are at the gym, gage how you are feeling and then make up your mind.
- Only have 1-2 days per week where you really race the clock. You can still work hard without visiting the pain cave.
- Picking intensity days will keep you excited about training long term. You will start to look forward to those days and you will feel fresh and ready to go.
- Know when to back off. Live to fight another day. Not everyday is the world cup final. Sometimes its just Tuesday and you have got work after this.
Monday 17/12/18
Strength: Back Squat
5 x 5 @ 87% of 5RM
MetCon: For Time
30-20-10
Thrusters 45/30kg
Pull Ups
