Practice Where You Want To Be

This week’s post is somewhat of an expansion of last week and it relates to some other topics I’ve touched on in the past. I was inspired to write after watching coach Dave Whitley’s (pictured above) DVD entitled “Lessons of the Old-Time Strongmen”. Now I’m not a strongman or performer of feats of strength, (Think black and white photo of a man lifting several women over his head at the same time) nor do I train anyone that aspires to be that. So how is what Dave is talking about applicable? Let me tell you.

First, the majority of people that I work with on a daily basis are seeking to improve their body composition at least a little bit, if not a lot. Along with quality nutrition, moving well and resistance training are the best way to make progress. Now I’m not talking about pink dumbbells that don’t go past 5 lbs and as I mentioned in last week’s post, a home routine of using your bodyweight will only work for so long for a couple of reasons. Resistance training to me means building strength. One could argue that’s not easy, (you mean I actually have to work at it?) but it’s simple. What does moving well mean? That means an adequate amount of joint mobility. Things need to be moving properly, and we tend to lose that ability through lack of movement, before adding large external loads.

Ok, so getting stronger is important. What is the best way approach that? Well first we need to look at things in the long-term or big picture. 30 or 60 or 90 day programs likely are a load of shit, but even if it does work, what happens next? You just go back to not moving/training? That wouldn’t make sense. Where do you want to be big picture? I have written about this before and Dave discussed it in the DVD, it begins with the mindset of practice. Not everyday has to be a killer workout and soreness doesn’t mean anything in realm of being productive. Practice getting stronger and you will become stronger. Practice your healthier lifestyle and you can make changes. Pavel calls it greasing the groove. Coach Dan John says, if it’s important, do it everyday. At Ambition Athletics we call it the “80% Rule”. It’s all practice. It’s all the same. Remember it has to be sustainable though, not a situation where are trying to crush yourself regularly or make massive changes to the way you eat. That will never work long term. You’ll either burnout or get hurt. It’s almost ridiculous to think about but ask yourself, when you try to learn a new skill whether it’s driving, a sport, or even when you learned to read, do you do that thing until you are exhausted or blue in the face? Or, more likely, practice it, rest and repeat a little at a time?

That practice needs to be progressive, as I talked about in last week's post, or you will likely adapt quickly. When someone first starts training gains can come quickly. Some will make great progress in strength and possibly fat loss. That is a great feeling and is rewarding for that person. However, this progress is not linear. Eventually it slows down or evens out. In the DVD Dave talked about how gains may be incremental. This again relates to practice. Not everyday will be your best day in the gym. On those days just move move and move well. Just practice. Gains might be slow sometimes. It helps to write it down but in the very least understand where you once started and how far you have actually come. Keep practicing and on the days you are feeling and moving well, go for it and lift something you haven’t before. Test yourself. Just be patient and pick your spots. Why? Because it’s a long-term process. As one of my mentors, Coach Mike Burgener would say when an athlete was moving really well and considering trying a PR in a lift, “If the pan is hot, let’s cook.” (At least that’s how I remember it).

The take home message: It doesn’t matter if you are a strongman, chemist or teacher, the goal is to practice moving well and then move strong in a progressive fashion that is sustainable for you. Whether you want to transform your body from fat to fit or simply get stronger, understand that it is not a short-term process. Think big picture and practice. The exact style you practice can vary and is up to you but it should be enjoyable. For the most part, practice a little bit everyday or at about 80%. That will likely be sustainable, meaning you can do it well, recover and repeat. Set to set, day to day and thereafter.

- Mike Baltren