I’m in Week Nine of my get strong journey.
I was reminded of a few things…
Do It Right – be an exemplar via action…
Look closely and you will see that the entire system has been set up for us to succeed – we don’t need to cut corners and we should remember our good fortune with every interaction we have with other folks
With regard to strength training… even starting seven months out from next ski season… it’s tempting to rush my prep!
The next lesson is a good way to prevent injury.Work Before Work Rate – as a coach I asked my athletes to show they could do, before we worried about what they were doing.
I’ll use my squats as an example…in maintenance a squat workout might look like 2×20 @ 100 pounds (4,000 pounds of work).
In my initial phase, I asked myself to “prove” I could get through 4×25 of an exercise and not be crippled with soreness in the next 48 hours.
So the goal of the first six weeks was to get comfortable with 4×25 @ 100 pounds (10,000 lbs of work). Within the exercise, as I gained comfort, I expanded my range of movement.
Add reps & increase range.
The 100 repetition exercises have been working for me so the week seven change was 5×20 @ 135 pounds with 1 minute rest between sets (13,500 pounds). The exercise takes about 12 minutes so my work-rate has come up naturally.
Create superior lower body power endurance, across my full range of movement with strong connective tissue.
So I can… ski all day, with anybody.
Specifically, when muscularly-tired heart rate will be suppressed. Remember…
- movement is more important than performance
- use perceived effort, rather than pace/power/HR targets
- be willing to slowdown
- keep my mouth shut
It is not possible to improve strength, become a better lover, lose weight, improve my personality, lower my marathon time, increase work flow productivity, get promoted at the office, increase my social network, improve my relationship with my kids, write a novel and give up chocolate…. at the same time.