If you’re an experienced athlete, you probably feel you have a pretty good idea what you’re doing at the gym. You might even feel capable enough to program and coach yourself. Feeling confident and eager to become more fit, it soon becomes tempting to want to show up to open gym time to work on specific skills on your own time.Often times, though, when athletes show up in the off-hours at the gym, or stick around after class, they don’t end up maximising their time in the gym because their training session often lacks focus and intention.I've been there. I know how it goes. When I was new to the gym scene I would show up and immediately start getting into it. No warm up. No plan. Then stand in the middle of the gym for a moment looking around, trying to devise a plan about what I should do next. I'd usually settle on some exercise I'd done in a class before and was comfortable doing. I'd do a couple random sets— maybe a set of 23 and a set of 14—and then pack the equipment away and hop on the rower for a bit. After that, I'd probably finish off with some core work, maybe a plank or two, wander around for a bit, and call it a day.While there is nothing wrong with any of the exercises I would choose, it was obvious to anyone looking that my workout didn’t have a purpose. Sure, I'd sweat a bit and it was better than sitting on the couch watching Netflix, but it still lacked any kind of intention.
I often hear people saying things like:“That’s a great workout! You have to try it!”Or, “Savage workout today!”Truth is, though, you can’t look at any individual workout in a vacuum in order to label it “good” or “bad.” (Well some workouts are bad, but you know what I mean). To decide if a workout is good or useful, you have look at in context with the entire week, month, training cycle, and year of programming. For a workout to be a good, valuable workout, it should have an intended purpose that falls into a big-picture plan.Check out this story about Chris Hinshaw—aerobic capacity expert—about the importance of preserving a workout’s intended stimulus. In the article, Hinshaw said this: “Each workout should have a very specific stimulus, meaning a prescribed pace and intensity. Everything I do, I prescribe very specific intensities—the intensity needed for a specific adaptation.”The point is, coming in to workout on your own with no real plan or intention in mind— while it’s not necessarily destructive to your fitness—is also probably not helping you as much as you think.Strive for more!
Here are some options if you’re looking for more than group classes:
Talk to your coach to devise a systematic individual program that fits nicely into regular group class programming, and that caters to your strengths, weaknesses, needs and goals. Or wanting something completely different? Check out some of the online programming that is out in the GoogleSphere. I hear "PurposeFit PT" is a pretty good one. (Sorry...couldn't help myself :P) But in all seriousness, talk to your coaches! They will undoubtedly have some great recommendations.
Often times, athletes stick around after class to work on something they want to get better at, like pull-ups. Usually, what we witness is the athlete hops on the pull-up bar three or four times, logs a handful of reps, and then leaves. Again, talk to you coach about prescribing you homework. You will be amazed by the gains you can make attending open gym time for 20 minutes twice a week to work on a specific skill/movement.
If what you need help with is something like snatch technique, an individual program will help, but what you need even more is hands-on coaching. Book a one-on-one session with your coach if this is the case.HAVE FUN!!!!