This is a slightly altered version of something we posted into our private Facebook group for our athletes. The message is important so we wanted to share it. The best way to get better as an athlete is an accumulation of training sessions. Consistency over time will always beat intensity and volume. While it’s tempting to try and lift as heavy as you can or fit as much work as you can into each session, just keep the bigger picture in mind... Never miss a rep: Missing reps is a clear sign that you’re trying to lift too heavy. There will be a time and a place during pre-season training that we really push it and may grind out a few reps. But consistently missing reps shows us you’re TESTING your strength not BUILDING it. Accumulate training sessions & small gains: As we all know, getting stronger and fitter doesn’t happen overnight. Don’t be in a rush to lift the most weight or kill yourselves every session. The regular season (for footballers) starts in just under 6 months. That’s roughly 172 days and for most of you that will be well over 100-120 training sessions. Don’t think about the training effect from 1 session, think about the accumulation of 100. Recovery: The next training block may seem like we aren’t doing a huge amount of volume every day. Thats good. That’s on purpose. You may even feel like you could do more. Good, you shouldn’t be fucked after each session. If you want to do more arms, midline work or cardio at the end of each session then that’s up to you. But with most of you training 4-5 days a week, keep the next training day in mind. Progression is NOT always adding more weight: We’d much rather see you move a 150kg deadlift faster or more proficiently for 3 weeks then try and go 150, 155, 160. We don’t want to see you grinding out reps. If in doubt, stay at the same weight and move the bar faster. Remember we’re athletes that lift. Our sport isn’t determined in the gym. And if you’re in year 7 like our younger brother Toby seen in the video, then you’re really in no rush.
If you need help with your S&C work or your programming, feel free to reach out #one22