"A Practical Guide to Rehab: The Mental Approach."

Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

The first question I’d like you to ask yourself is, “how does my body feel today?”. Someday’s you feel great, which means this is a great day to push a little harder, but other days aren’t so great. When we wake up and get that immediate feeling of soreness or mental fatigue, then there’s a prime opportunity to take a step back, and take another route (so our bodies can get a break). That break doesn’t mean to take the day off, but instead it means to ADJUST.

Over the course of this post here is what will be covered:

  1. Mindfulness during training
  2. What does adjusting mean/How do I do it?
  3. What if I decide to not listen?

So as training begins there might be an area of the body that sticks out (is more sore or needs attention), for me it’s generally my knees or shoulders. These areas take a little longer to warm-up. With that being said, it’s important we take the opportunity to be more efficient with the warm-up, on the days where we aren’t feeling the best. This doesn’t mean “stretch” because that isn’t going to promote much blood flow, but instead be more diligent with the intentions to move quick and efficient during the class warm up, which also means pay attention to both yourself and the coach!

After the warm-up is over, if the body still isn’t feeling too great, then what’s next? Do I keep pushing? Do I back off? Adjusting isn’t easy for some, because what’s the point if training can’t be 100% effort? So this is where we try and let go of our own ego and really be considerate of ourselves, as training doesn’t ALWAYS need to be 100%. Lets begin with what the day may look like:

Strength: Back Squat
4x5 @ 80% or RPE 8 ~2 reps left in the tank each set

- then - 

10 min AMRAP
12 DB push jerk (50/30)
8 banded strict pull ups
40 double unders

Modified workout:
Strength: Tempo paused Back Squat
4x5 @ 65-70% or RPE 6.5-7 ~3 reps left in the tank each set

- then - 

10 min AMRAP
12 paused DB push jerk (40/20)
8 banded strict pull ups (sets of 2-4 reps)
80 single unders

This is a great adjustment, but there’s no way we'd expect you to make this decision on your own. In fact this is where communication comes into play and it’s important you do so. Without taking the time to talk this over there’s no way to set YOU up for success, which could lead to some poor decisions down the line (you’ll see what I mean in a minute).

So always keep in mind that no matter if the body is sore, or something isn’t feeling too hot, it’s best to say something. When we ask how you’re feeling at the beginning of class, don’t just nod, actually verbalize and take advantage of this time!

What if we didn’t make this decision today or in the days to come? Eventually the body will break down and react negatively. Generally this is through injury, which is your body’s way of saying, “Pay attention to me dude!” Try your best to keep this all in mind for the weeks to come, notice how you feel and what you should do to adjust appropriately. Communicate with your coach and if training isn’t appropriate for the day then refer back to our last post about training to find ideas/adjustments. 

I hope these last 5 posts have brought some insight to mindful training as well as how to approach recovery. Always feel free to reach out to myself or any other coach about questions you may have. Remember to pay attention to yourself, adjust as needed, drop the ego, and communicate!

- Coach Anthony