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What is it to push your self in a training session?

One of the key ways to build the body you want is to create the stimulus that requires it to adapt.

It will adapt by building muscle, tendon and ligament strength, bone density, fat adaptation, posture etc.

In order to get the body you want you will need to take it out side the limits of comfort.

Most individuals do not see changes to their body because of two things:

1. Consistency

2. The ability push when it’s hard and uncomfortable

We talk about consistency a lot on this page so I’ll talk about training your limits (point 2) instead.

What is it to push your limits? The thing that turns mere ‘exercise’ in to results is TRAINING.

Training has a purpose and structure. Exercise is energy expenditure.

Training has progressive overload… moving towards harder and harder variations/weights etc forcing the body to adapt constantly.

How do you ensure you can progressively overload the body without injury?

First focus on technique because strength is a skill.

It's Just like playing an instrument. Practice and skill makes beautiful music.

We all have capacity or potential for strength but we can’t all access it. Even the very strong only access a percentage of it.

Why?

Our brains limit it. If our brain fears damage to a joint, muscle or organ it shuts us down or limits our output.

Of course, there is an answer to that and it’s to increase your skill level. The better your technique is the less mechanical and chemical cost to your body. That means you can work hard with greater forces working with the body not against it.

That's why I focus so much on your technique.

The next step is knowing where to start.

Don’t go in and pick up the biggest weight. Even if you have a high skill level this isn’t the best approach.

Progressively move from a light weight to a heavy one, and push your technique and muscles/lungs/heart to the max within your comfort zone.

Then each workout or week… increase the weight.

OR…. You could reduce your rest… increase the complexity of the movement…. The leverage…length of set (time) or repetitions.

Sounds complex... it's not, you already do it in class.

Here’s some examples of the above:

Swings for 30 seconds… or swings for 60 seconds (time)

10 swings 20 seconds rest or 10 swings 15 seconds rest (rest intervals)

14kg kettlebell or 16kg ketllebell (weight)

Kneeling press ups or press ups with feet elevated (leverage)

20 reps or 30 reps (repetitions)

Bear Crawls to Spider-man Crawls…(more complex)

Let’s also not forget frequency of training sessions! (consistency)

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The key to changing your body is progressive overload based on increased skill and adequate rest.

Get the balance of those right and it will happen… easier said than done….

It’s the kind of thing that gets me excited anyway, so I have this in hand when you train in class.

It's also why I badger you to expand your limits occasionally.

What you have control of in sessions is the weight typically… so what i'd ask, is for you to take a mental note of what weight you use week to week and try and increase it every so often.

It’s easy to get comfortable with a weight or exertion level but if you are focusing on your skill level in the class then you have earned the right to jump a weight every so often.

Come to me or Martha Torres Stockdale if you need advice on how to work through the weights.


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