Consistency revisited

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We talked about consistency in a post a while back, relating to consistency of practice, focus, effort.
Today’s it’s concerning training frequency.
Here’s a hypothetical situation for you.
You join the gym.
You are all fired up and gung ho, so you get right in to training 5 times per week.
You keep this up for about 3 months, but then work gets busy, you miss a day, then another, and it bumps you off your rhythm, you end up not training at all for another 3 months.
That’s ok, because you jump back on the wagon, all enthused now that summer is coming, and push hard for another month, only to get waylaid by the silly season of work functions and family get togethers, before disappearing again, because ‘school holidays..’
Let’s say you end up with a total of about 120 training sessions for the year.
Alternatively, you start with a more conservative approach, training 2-3 x week (call it 2.5 average), a frequency you KNOW you can always manage to hit, with your busy life no matter what it throws at you.
By the end of the year, you have managed 130 training sessions.
Basically the same amount of total training.
But which do you think has given you the best overall results?
Which do you think has left you in a better mental state?  Satisfaction, sense of achievement, empowerment and control etc.
Which carries less risk of injury, muscle soreness, frustration and stress?
It’s more cheesy motivational stuff, but it’s always worth a reminder.
The secret to health and fitness is to just turn up……..and keep turning up.

TRAINING DEC 4

Monday

FITNESS

PERFORMANCE

1. 16/10 Pushups

2. 16 Box Jumps

3. 16 Bent Over Alt Row

4. 16/11 cal Row

Alt EM x 16

(16mins)

B.

25 Slamballs 9/6kg
20 Slamball Clean to Wallballs
15 DB Burpee 15s/10s

(5mins + 5mins prep)

1. 16/10 Strict Ring Dips

2. 16 Cossack Squats

3. 2 Legless Climbs

4. 16/11 cal Row

Alt EM x 16

(16mins)

B.

30 TTB
20 Burpee Lateral Bar Jumps
10 Power Clean & Jerk 70/47.5kg

(5mins + 5mins prep)

Tuesday

 

FITNESS

PERFORMANCE

A1.

Front Box Squat

Sets of 6, building

A2.

Farmers Walks

Sets of 50m, building

(20mins)

B.

20 Russian Swings 24/16kg

20 Goblet Lunges

60 Single unders

AMRAP in 7mins

(7mins + 5mins prep)

A.

Tempo Front Squat

5 x 3 building (5312)

(20mins)

B.

20 DB Snatch 22.5/15kg

20 Pistols

60 Dubs

AMRAP in 7mins

(7mins + 5mins prep)

Wednesday

 

FITNESS

PERFORMANCE

E. Strict Pullups

O. HS Shoulder Taps

Alt EM x 10

(10mins + 5mins prep)

B. FIT & PERF

10 Powell Raises e/side

800m Run

6 TGU, alt

40m Heavy Sled Drag (or Push)

AMQRAP in 20mins

(20mins + 5mins prep)

E. Strict Ring MU

O. HS Walking

Alt EM x 10

(10mins + 5mins prep)

Thursday

FITNESS

A1.

Front Rack Walking Lunge

Sets of 12-16, building

A2.

Single arm KB Dead Clean

Sets of 12, building (alternate hands)

B.

5 Thrusters 60kg

10 TTB

AMRAP 4

REST 2

5 Hang Power Clean 60kg

10 Lateral Burpees

AMRAP 4

REST 2

5 Deadlifts 60kg

10 Pistols

AMRAP 4

Friday

FITNESS

PERFORMANCE

A1.

Hang Muscle Snatch + Muscle Snatch + Power Snatch

A2.

Kipping Swings

Sets of 10

(15mins)

B.

400m Run

21 Russian Swings

12 Jumping Pullups

3 rounds

A.

Muscle Snatch + Power Snatch + Snatch

(15mins)

B.

“Helen”

400m Run

21 American Swings

12 Pullups

3 rounds

Saturday

FITNESS

 

PERFORMANCE

A1.

Z Press

Sets of 4

A2.

Hand over Hand Rope Pulls or Rope Climb/Abseils

(18mins)

B. FIT & PERF

In partners

100cal Row

100 S/Arm DB STOH 25/17.5kg

100 Medball Situp Passes 9/6kg

100 Wallballs 9/6kg

(18mins + 5mins prep)

A.

STOH

4,2,1,4, all heavy

(18mins)