Mix It Up

You can't always do the same thing over and over and expect things to dramatically get better.  Of course if you're constantly changing your pattern, progress is slowed as well.  What's the best way to keep getting better but still keep your sanity?

Build in a variety day.

If you're training 4 days a week, dedicate one day to doing something completely different.  Try a new sport, run with a weight vest, do a stone workout, do nothing but bodyweight...  you get the idea.

Why do this?  Why NOT do this?

My personal philosophy is that we should not be single-note people.  Try new things, put yourself in different situations, train at different times of the day, different temperatures.  Attempt to keep yourself from getting fragile/brittle.

Things to try that you might not be doing that are really good for you:

• Turkish Getups
• Windmills
• Good Mornings
• Atlas Stone Workouts
• Sandbag Carries
• Farmer Walks
• Sled Drags

This is not a comprehensive list.  I might also recommend mobility work (i.e. yoga, foam rolling..) You should see a pattern here though.

Not every workout needs to be a max effort or more of the same (although if you do the "Easy Strength" workout, that does work).

Have fun with training, give your mind a reprieve and then come back to your goals with a fresh perspective and more adaptable, ready-to-go body.

Strength as a Practice

Little efforts, stacked back to back will add up to a large return.  If you are a musician, the time you spend practicing pays off.  First you get the basic notes down, then you get the timing, then you work on the expression.

Lifting can be very similar to practicing an instrument.  Neglect the practice and you will not sound very good.  Or in this case, strength would be the music you are playing and your weakness (or not) simply a sign of how much work you have put into the practice.

Pick 3 to 5 movements and learn them over the next few months.  Practice them.  Look at your training session as a way to move the weight more efficiently.  Treat your strength and conditioning sessions as practice sessions.  Wave load the weights (lift moderately heavy), and don't worry about a specific number.  Some workouts will be tougher than others, and some you will wonder where your strength came from.

I would recommend the following 5 movements types:

• Deadlift (any variant)
• Squat (any variant)
• Press (bench, log, shoulder)
• Explosive movement (kettlebell snatch, power clean, atlas stone)
• Bodyweight movement (pull-up, leg raise)

Practice these movements at every workout.  Do 2 sets of 5 reps for each movement.  That's it.  Do this for 2 to 3 months and come back playing some awesome strength music.  

This approach is directly inspired by the "Easy Strength" book written by Pavel and Dan John.  Well worth the read.  I've done the program and saw a huge jump in my weighted pull-up strength.  Might be time to do it again!

So practice.  Make noise.  Clang weights.  Get strong.