DL Work

Then….

“Partner Death By Tire Flip”

post highest number of flips completed.

And now an excerpt from….

Beginner Mistakes, Part III

By Jim Wendler, EliteFTS

Here are 10 things that will help you plan your workouts and help keep you focused throughout your training cycle.

1. Set a date. Whether it be a meet or a testing day make sure you have a date in which to test your training, your exercise selection and your overall program.
2. Set goals. Write down these goals and have them around so you understand what you are training for. You should also have a list of daily goals for the training session.
3. Write down a general template for your training. For example, if your meet is 16 weeks away you may perform 4 weeks of Safety Bar Squats, 4 weeks of chains and an 8 week cycle using bands.
4. Examine your weak points. Find out where you are weak and pick exercises that you believe can help you.                                       5. Build on your strengths. Don’t neglect what got you strong in the first place.
6. Keep a record. If you reach your goals or exceed them, a record will allow you to see what you did correctly. On the other hand, if you did not reach your goals, this record will serve as a reminder of what needs to be altered for your next training cycle.
7. Understand your training age. If you’ve been training for 2 or 3 years, you probably don’t need a circa-maximal phase. Don’t attempt training cycles that are above your training level.  That’s specific to Powerlifting, but bottom line is MOST individuals are not training on an advanced or elite level.  Most people are beginner intermediate at best.
8. Be ready to change. I know this goes against what I’m preaching in this article, but sometimes the best plan goes awry. When this happens, look at your goals and try to figure out how you can reach them despite the obstacles in your path. Before my last meet, I managed to slightly injure my pec. In order to get around this and continue training, I began performing all of my maximal effort work with my shirt and my dynamic work with either a one-board or with the floor press.  Bottom line:  if you have an injury to your shoulder, you may not need to do heavy press that day.  You don’t have to do things just because they are on the wod board.  Everyone has to change something at some time.
9. Individualize. If you need more work in your bench shirt then you may need to practice using it every other week.  Think of your individual needs, not just general. 10. Have patience. Understand that training and knowledge takes time. When beginning a new training style, not everyone will make incredible gains their first cycle or even their first year. Look at your training as a multi-year process and have a clear picture of where you want to be. This will help you to take smaller steps, with less frustration, and allow you to grow. Think of your goals as being a large boulder that needs to broken down. If you try to take a sledgehammer and take violent swings, you’ll do nothing but tire yourself out and the boulder will remain unbroken. Now if you take a hammer and take a methodical approach, you’ll eventually break the boulder down without burning out and without tiring yourself out.