Wednesday, December 19, 2012

Take Care of Your Business Outside of the Gym - Training Progression: Week 4, Day 2

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 80%

Power Snatch + Overhead Squat
1 Set of 3 P.Sn. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 Oh.S. @ 65%
2 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Push Jerk
1 Set of 3 P.Cl. + 1 P.Jr. @ 60%
1 Set of 3 P.Cl. + 1 P.Jr. @ 65%
3 Sets of 3 P.Cl. + 1 P.Jr. @ 70%

Clean Pull
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%

Snatch Grip Behind the Neck Press
4 Sets of 5 Reps

Daily Volume: 99
Weekly Volume: 243

It definitely took me a while to warm up even before I touched the barbell after yesterday's squats.  Yesterday was a big confidence boost for me in squatting, and it showed today.  85% felt like 80% did 2 weeks ago, so I'm definitely making progress!

I want to take this time to rant a little.  In sports, if you are dealing with added stress and pressure off the field, it will most likely negatively affect your performance.  Weightlifting is no different.  In fact, it can be argued that it is more apparent in weightlifting, given the dedicated focus you need for each and every rep.  You can't take a rep off, and if you do, you aren't getting better.

You're training/workout time should be an escape from your daily lives and distractions.  If you're able to compartmentalize the different things in your life, then thats fantastic!  If not, you need to take care of your stuff outside of the gym or field, so you can take care of business when it comes time to train and compete.

As soon as you step into the gym, it's time to GO!  No moping around, no looking for sympathy, no "whoa is me" mentality.  The best athlete's execute this well.  They may be dealing with crazier stuff than you, but you'd never know it.  They take care of business outside of the gym before they even step foot on the training floor.

Should you be a person that brings their "baggage" into the gym, use the next couple of weeks as an opportunity to see if you can do a better job of coming into a training session fully focused and ready to kick ass with no worries about stressful things outside of the gym.

Below is a link to a book that made a huge impact on my mental game, which impacted my physical game when I played water polo in college.  This is a MUST if you want to reach your full potential as an athlete.

Have a kickass day of training tomorrow!

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