Channel: CanditoTrainingHQ

Category: Sports

Tags: weightliftinghow to lift more weightweight liftinghow to increase strengthfitnessgympowerliftinglifting weightsstrength program

Description: Additional details that couldn't fit into the video. Read if interested in a full explanation of the topic. When you overshoot, work in order of short vs long term. Short term changes have the smallest cost. I recommend critically looking at the following, in order. 1. Expectations - If your goals have no justification in your current rate of progress or are arbitrary milestone lifts, then all of the below could prove to be excuses. Ask yourself if you're expecting faster progress than you've had the past 3 months, and if so, why is that reasonable? Explicitly write down your estimated 1 RM progress per month to bring clarity here. 2. Recovery (Within Week) - This was touched on in the video. Recovery within the week is much easier to fix vs recovery across weeks. This includes basics such as sleep, life stress, and workout time in relation to circadian rhythm. But it also includes details like making sure if you squat 2x a week, that the heavy day is the session with 3 days of rest prior. Give yourself direction in the micro. 3. Technique - This is the most often blamed factor, often times because this can be used to avoid issue number 1. However it is still worth jumping to this conclusion relatively early because it has a low opportunity cost. If you blame poor bracing as the issue, and next session have a scapegoat, sometimes that can work in your advantage. Even if it wasn't the cause. 4. Fatigue Vs Fitness (Across Weeks) - This was touched on in the video. Usually you can tell the difference in this vs number 2 if you notice that you always have to get excited to hit relatively routine weights. Usually the issue of within week recovery results in randomly bad workouts, but less cumulative anxiety. If you feel like you're always scrapping for small wins, then the baseline itself is probably too low. 5. Multi-month Planning - The way you view this one is critical. This is the potentially most destructive variable to go to during a meet prep. Since emotions run high, your mind may turn towards grand narratives of your X lift always sucks. Or you may question your volume based on what others are doing. I took multiple months off deadlifting after raw nationals. Could this be a big issue here? Perhaps. We'll find out. But it's important that you look at this last, and remind yourself that you made each decision with the best available information. Meaning that unorthodox training in the big picture probably did work for you and still might. Reflecting on this helped me even realize I've successfully taken long breaks prior to multiple deadlift PR cycles. It might have to come to an end, it could be success in spite of a factor, but we'll see after the meet. Lastly, if you avoid seeing bad meets as the end of the world, you can deal with this much better. If it goes poorly, sign up for another one. Now you learned what to do. Fear of embarrassment can cause panic, and then over-correcting for what might just be short term variables that would've passed over had you relaxed. That last part is what snapped me up in 2016. So yeah, don't do it.