It takes a village! Looking at week 5 of this 5 week cycle, these are the times where the group becomes the most powerful asset in the gym. Having been around strength and conditioning my whole life, the most common thing I have heard from successful athletes and coaches is this: Having great training partners is the single most important thing you can have in the gym. They will get you through any slump and help you exceed your potential.
For starters, this week I invite you to first and foremost show up. Make training a priority in your schedule. Everything we have been doing the last month is focused around this week.
Now remember, we are not saying that this is the week you will absolutely crush your lifetime personal bests. If that happens, that’s awesome!! But keep things in perspective. This last training cycle emphasized the idea of control and speed. Each week, we want athletes to focus their attention on the positions in which they were moving in, and apply speed to their lifts!
So this week we invite you as a staff to take a chance. Trust in your abilities and put forth your full effort. More often than not we find that athletes often surprise themselves when they are able to have a bit of courage and focus!
SQUATTING - THE LOW DOWN:
This week we have a 4 x 2 @ 90% or RPE 9. Your focus should be on controlling your positions and attacking each rep with intensity. Focus on a proper warm-up and moving fast in your early sets. That will pay dividends later on.
This week let’s focus on feel. Ask yourself how you are feeling and follow two simple guidelines based on your honest answer:
- If your answer was: "I’m feeling great, excited to train!” Hell yeah. Use that to your advantage this week and be confident in your lifts. Take smart warm-up attempts, but also bring a level of fearlessness to your session. You will thank yourself later!
- If your answer was: “I’m alright. Body feels okay. I’m here.” This is totally fine and to be honest, at times, training begins with this type of sentiment. What we would recommend as a coaching staff would be that you listen to your body. Don’t worry if your not reaching your true 90%. Follow the RPE model and move according to the feedback your body is giving you!
This week we are rounding out the cycle, so the intensity is not as high during the metcons. We have a lovely endurance piece for you today, that if approached at full effort, will be enough for you to do that day.
Take each training day as it comes and allow yourself a bit of leeway if things are feeling heavy. At the end of training cycles we encourage people to try and eat a bit more food and spend a bit more time stretching (keep your eyes peeled for tomorrow's blog).
Lastly, keep a positive mindset and encourage one another this week. You never know when someone else might need a little extra push. As always be grateful for what your body can do and be excited for the progress we will make together in this upcoming cycle!
QUOTE OF THE WEEK:
“No man will make a great leader who wants to do it all or get credit for doing it." - Andrew Carnegie