The wider the base the higher the peak. 

Where do you spend most of your time in training?!

Are you continually battering the hell out of your body, chasing that sweat factor or chasing down PB after PB from session to session?

Too often we hear this and the truth is that it does not and should not be like this. But what do you mean? Shouldn't I be looking to continually get better and keep progressing every session?

No. Not necessarily.

If you are continually flogging yourself from session to session, how can you expect to make any real progress in your performance and your body composition for that matter. Hitting the gym with the mind frame of “performing” at your highest potential will eventually beat you down one way or another. This will lead to a myriad of different physical and emotional problems which leave you worse off than when you began your training routine.

Are you over training? Are you completely exhausted at the end of the week, stressed out and run down.  "Im so good in the week and then the weekend hits and everything turns into a shit storm".  We have heard something along those lines more times than we can remember.  The standard, 5 days on, 2 days off approach is something that many of us have experienced.  It is dangerous and not sustainable for your mental and physical well being. 

Are you maxing out your lifts from week to week and expecting to hit personal bests every single time? This can contribute to poor movement patterns and potentially result in injury.

Chasing down that sweat factor? I must complete this circuit faster than last week and leave nothing left in the tank. In actual fact your technique may look like complete garbage and all you've done is force your body into a state of stress.

The way we think about training centres around the following framework;


Practice: Look at performing all basic movement patterns with precision.

Progression: planned progression of either
a. lifting more weight
b. making a weight you have lifted before faster and more precise
c. addressing errors in technique

 Perform: using a max load or doing your best in a given training protocol.

The truth is-unless you are an athlete you will not and should not spend majority of your time in the 'Perform' stage. Your efforts should lie in the 'Practice' and 'Progression' phases.

Practice: what does this look like?

This phase should not be rushed. Whatever your goals may be, gaining more experience with your movement patterns and various lifts will produce more effective results overall. Practice does not make perfect. Perfect practice makes perfect. This does not mean that we strive for perfection as this simply does not exist. We should however be practicing movements over and over again that no matter how we are feeling- whether we are tired or low in energy we can complete these movements with precision. Having the eye of a Coach to asses your lifting is an extremely valuable investment. No matter what your training level may be, having an outside view can provide so much insight that you may not be able to pick up on yourself.

Progression: its not just about lifting heavier weights every session!

Progression comes in various forms. Gauging progression by continuously progressing the weight you lift each week can often be a trap many fall into. Increasing your weight for the sake of progression may in fact send you backwards in the grand scheme of things. Check your ego and remember that progression comes in many forms. Making a weight you once found difficult lightening fast is a form of progression. Fixing your starting position in your deadlift to make for a more efficient lift can be a form of progression. Taking a step sideways to address your knee caving in while you are squatting to allow 5 steps forward in the future is another form of progression.

We get it! Trust us we do- wanting to lift heavy weights every session gets us more excited than having to address those weaknesses- you need to think yourself- what will make you better in your chosen movements going forward?

Every training session is an opportunity to better your skill set! What skill set are you wanting to get better at?

Performance: this is what we get excited for.

Putting our hard work in training to the test. This phase might not necessarily be appropriate for everyone. What do you mean by that? Truly maxing out a 1 Rep Max may not be appropriate for many ladies as it simply does not translate to their overall goals. Thats not to say that you shouldn't look to lift a weight that you haven't lifted before- absolutely not. This means that your max lift may not be a true indication of your overall strength. The more experienced you become as a lifter will yield strength results that are more accurate. This process doesn't need to be rushed. Our overall aim when coaching our clients is to ensure optimal movement while maintaining an able and free moving body. Form and function trump all.

Too often many will throw themselves into a training routine that has them maxing out lifts on a continual basis, working to the highest intensity they possibly can.

Practice Progression Performance

Lifting requires patience and practice. Regardless of what your goals are, if you are wish to get under a barbell spending necessary in the first two phases is not a choice but a must.

Happy Lifting Ladies!

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