I spend a lot, maybe even most, of my time in gyms. I'm blessed to coach and lift in environments where people are really working hard, but even though I get to train in solid gyms, it's pretty common to see people going through the motions. It can happen for a variety of reasons, but I think the biggest one is inattentiveness. When you are not present for each and every rep of a training session, you will get less benefit from your training and you will create bad habits that have to be retrained in the future.
Every rep you complete of every exercise you do is practice. Whether you are practicing for grace and perfection in your squat or for wobbly broken knees and a back that is out of position on your heavier sets is up to you. The biggest offender is warm up sets. As you unrack the empty bar, you should move with the same precision and purpose as a world record attempt. Ed Coan talks about the methodical nature of his squat set up in a recent podcast with Mark Bell. He made the point that because every rep was identical and intentional that when he came to the heavier weights (and he knew about heavy weights with a 900lb deadlift at a body weight of just 220lbs) it was just like the light ones in technical execution.
Musashi, famed Japanese swordsman and author of the Book of Five Rings, when talking about training said essentially the same thing, only about 500 years before me. He wrote that when one trained they should do so strongly and with purpose. There is no sense in wasted reps done without attention to detail, striving for perfection. In weight lifting they build bad habits that can lead to injury and missing your full potential as an athlete. In sword fighting, it can get you killed.
Knowing that just going through the motions sucks the life out of your training, how do you stay present for each and every rep in a training session? Start by simply making an effort to be aware of what you are doing. Feel your breathing, your balance, your position as you move through your warm up sets. Strive for perfection as you prepare your body to work hard. Intentionally set aside intruding thoughts as you train. When it's time to squat, it's time to think about squats. When the work report or assignment from school starts to creep in, set it aside and practice focusing on the task at hand. When your attention is divided, you will not work as hard and the work will not be as effective as a result. Realize that this is a practice and it will take practice to master it. When you are making an effort to stay focused on one thing, you will probably notice how distracted you tend to be as you move through a training session. With time and discipline, you will be able to be fully present and fully immerse yourself in your training. That kind of 100% effort, stretched out over a long period of time is the way to maximum results. Remember, every rep is practice. As you practice, you will develop habits. Your habits will dictate your results. Put your full attention into every rep, every day and watch your training take off.
Every rep you complete of every exercise you do is practice. Whether you are practicing for grace and perfection in your squat or for wobbly broken knees and a back that is out of position on your heavier sets is up to you. The biggest offender is warm up sets. As you unrack the empty bar, you should move with the same precision and purpose as a world record attempt. Ed Coan talks about the methodical nature of his squat set up in a recent podcast with Mark Bell. He made the point that because every rep was identical and intentional that when he came to the heavier weights (and he knew about heavy weights with a 900lb deadlift at a body weight of just 220lbs) it was just like the light ones in technical execution.
Musashi, famed Japanese swordsman and author of the Book of Five Rings, when talking about training said essentially the same thing, only about 500 years before me. He wrote that when one trained they should do so strongly and with purpose. There is no sense in wasted reps done without attention to detail, striving for perfection. In weight lifting they build bad habits that can lead to injury and missing your full potential as an athlete. In sword fighting, it can get you killed.
Knowing that just going through the motions sucks the life out of your training, how do you stay present for each and every rep in a training session? Start by simply making an effort to be aware of what you are doing. Feel your breathing, your balance, your position as you move through your warm up sets. Strive for perfection as you prepare your body to work hard. Intentionally set aside intruding thoughts as you train. When it's time to squat, it's time to think about squats. When the work report or assignment from school starts to creep in, set it aside and practice focusing on the task at hand. When your attention is divided, you will not work as hard and the work will not be as effective as a result. Realize that this is a practice and it will take practice to master it. When you are making an effort to stay focused on one thing, you will probably notice how distracted you tend to be as you move through a training session. With time and discipline, you will be able to be fully present and fully immerse yourself in your training. That kind of 100% effort, stretched out over a long period of time is the way to maximum results. Remember, every rep is practice. As you practice, you will develop habits. Your habits will dictate your results. Put your full attention into every rep, every day and watch your training take off.
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