Subject: Stop trying to win your workout

While it might be April Fool’s Day, there is no prank in today’s newsletter.


Well, there is one in the subject line.


StrongFirst does not use the term “workout.” We prefer practice or training.


Gotcha!

The subject should read: Stop trying to win your practice.


And that makes the point even better. Trying to win practice doesn’t make much sense. Then why do so many try to win the practice of training?


Let’s apply this to programming for Kettlebell Simple & Sinister by looking at common ways people try to win the practice from Pavel Macek, StrongFirst Certified Master Instructor:

  • Rushing between sets—confusing the practice phase, peaking phase, and test

  • Adding sets with a heavier weight too early or too often—not allowing time to adapt

  • High frequency when progressing to heavier loads—impacting recovery

  • Jumping to the test too soon without peaking

  • Peaking too long, so every session becomes a test

  • Changing and complicating the program—adding volume or exercises

  • Not having light/variety days—stretching, one-legged deadlift, cleans, presses, etc.

But the opposite of some of these can be pitfalls as well:

  • The rest can be too long, which will make peaking more challenging

  • Low-frequency practice—2x week is maintenance level, making it hard to progress

  • Not using heavier work to build a strength reserve

The program must strike the “just right” balance of practice and progress. The key is to stop trying to win the practice within the session and embrace the minimalistic program. Pass the talk test, obey the Stop Signs, and stay on the program until at least the Timed Simple is achieved.

For a deep dive into strength programming attend the
Programming Demystified seminar with Pavel and Fabio Zonin
on June 28-29 in Vicenza, Italy or online.

 

Last Call