The only way to take control of your destiny is to get better at what you do.
This month we’re doing a low-key “Gym Rat” challenge. The goal is not to do crushing, hard workouts everyday. No, instead the goal is do a bit of skill development and sharpening on the “off” days.
More skill = a more resilient you = more fit you =
you handling life’s problems with more capacity and less burn-out.
Getting to your workout is the first half the battle. And by all means, capitalize on that half! But the next half involves Deliberate Practice.
Here are the components:
The plan is simple:
Pick from 1 of 4 short workouts and do them on your “off” days. The 4 options are:
A) Squat Practice
1. Do 5 minutes of cardio or a 1/2 mile run
2. Knees Over Toes (KOT) basic series. Do 3 rounds of the following:
a. KOT split squats x 5ea side,
b. Reverse Nordics x 10,
c. Hip extensions on a glute-ham machine x 10
3. Squat practice light to moderate weights only, strive for best Range of Motion (ROM) on your worst lift: Plate squat, front squat, BB back squat, etc, shoot for about 3 sets of 10 reps after w/u sets.
DO NOT go so hard that you get sore from this.
4. 5 minutes of recovery breathing
B) KB Technical Practice
1. Full joint mobility warm-up (Vasilev-style)
2. 5-10 minutes of “Free Practice” technical KB drilling (focus on component drills like swings, cleans, dips, bumps, undersquats, rack holds, OH holds, etc).
3. 5 minutes accumulated total of KB conditioning
4. 3 rounds of Core Circuit 2:
a. Side plank x 30s each side,
b. Hanging knee to elbow tuck x 5,
c. bicycle x 20ea,
d. Reverse crunches x 10-20
5. 10-15 minutes of stretching and foam-rolling
C) Body-weight Push-Pull and Core
D) High Intensity Interval Training (HIIT).