WOD

Accountability for adherence.

When it comes to training or diet, accountability is one of the biggest determining factors. There are many reasons why accountability works, but mostly it’s about not wanting to let someone else down. 

Firstly, when you are paying someone, that money spent makes it more likely that you will do what you supposed to do. For example if someone gives you a diet program for free you might not stick to it, but if you are paying $200 a month for a custom diet program you are more likely to stick to it. If not, it feels like you are throwing away money. 

Secondly, having to have check ins with your coach force that accountability. Did you stick to the diet all week? If you don’t have a coach, you can tell all the little lies to yourself about why you didn’t, and you might actually believe…

I apologize for the poor structure. Internet is Cuba is very lacking.

Monday

A) Push Jerk

5 sets x 4 reps @ RPE 7-9

Rest 90 seconds

Focus: Explosive dip-drive, full lockout

WES Scale

Intensity is a very important part of exercise. Intensity is also very delicate. It will depend on your current physical state, emotional state, and which exercise you are doing. 

But, intensity is very important in order to push yourself he body and nervous system to adapt. If you are not pushing, your body will not make the demanding physiological changes to your body to adapt to the new stress. 

Firstly let me explain that intensity IS NOT volume. It is actually inversely correlated to volume. The he longer a workout the less intense it has to be. You can use a 100m all out sprint vs a PR 5k. Both are hard work, but the effort put in for 60 seconds of work is going to be a much higher output of effort that what is required to maintain an effort for 20+ minutes. 

This is where the…

“Failure is an option?”

Failure is often given a bad name, but when it comes to training, failure can be a good thing. I should clear up what I am saying. Your training shouldn’t be a failure, but you should push to failure every once and awhile. 

Now the hard parts are how to fail safely, and how often. I often use this example when explaining how to progress to new clients. In this example we will use push ups. Let’s say your comfort zone is doing sets of 10. You can do multiple sets of 10 and they all feel pretty good. This is your comfort zone. This is where you often go, but the problem is, the more you spend in that zone, you are not stepping outside your comfort zone. So you are not creating the stimulus for adaptation. Every once in a while you need to…