So its testing week at the box and I am sure most of you are looking to crush your previous numbers. As I was planning for this week, Coach Troy shared this mash-up video of me attempting cleans in March 2013 and then in November 2013. Check it out before you read ahead.
So, the video on the left is me failing at a 185# PR attempt and the video on the right is a successful 225# clean PR. This is a good 25% improvement on the lift. I had similar success on my snatch gain (~27%), going from 130# to 166#. Obviously strength gain (and possibly, haircut) played an important role, but the most important aspect was consistency. I had to be consistent in the following things –
- Attendance – Coming to the box 4-5 days a week to make sure I finish all the prescribed super training work. I cannot stress more on how important it is to come at least 4 days a week and do different types of metcons with lifting cycle.
- Logging the work – Guys, use beyond the whiteboard to log your lift results. We have talked about this at length in the box. You can go to Monthly Whiteboard page and scroll through monthly albums and back-fill your work.
- Nutrition – I cleaned up my diet and increased my protein intake to fuel the body. I was consistent with what I ate and treated myself with cheat meals now and then. Nutrition is simple – You cannot out-train a poor diet. Check out Nutrition section on the website for paleo food list.
- Programming – If you pay attention to say, a month’s worth of workouts and lifts, you will notice a pattern or a “cycle”. I made sure that I stick to the prescribed programming and not swap out lifts and movements as per my choice. Even worse, resist the zeal to do way more than needed for the day by adding a different lifting track that I found online.
- Rest – 3 days work, 1 day rest, 2 days work, 1 day rest. I preached it and I followed it. In my opinion, going for a 3 mile run to relax is not rest. I’d prefer you to do 30 minutes of mobility instead.
- Feedback – I consistently asked for feedback from Coach Troy on technique and progress. He is a gold mine of ideas and cues. The coaches are here to help you get better. Don’t shy away from asking questions.
I know some folks who want to start super training and I would strongly suggest to follow the principles above to maximize your gain. I will be making another post soon, diving into the technical details of the 2 lifts shown above.
Now go and crush those PRs!!!
– Coach Kanishk