![]() ![]() If you want to have fun working out with someone to bond, have a rule not to change your program more than 3 daysĭr.If there are too many days you want to go harder, make sure it’s for the right reasons (i.e., not just vanity) and it’s not impacting recovery.If you find yourself wanting to change your workout too frequently, stop and reassess where you are – are you getting lazy? Are you tired today? – listen to your body and stay within the plan or it’ll be difficult to progressively overload if you train on the fly regularly.Chaos management: outline what you want to do then take a day to think about it and make sure you have addressed areas of potential failure or reflection – set yourself up for success.Approaching progressive overload: increase load or intensity for 6 weeks then take a de-load week– this should leave you progressing well, without burnout, and avoiding injury.Choose harder workouts on lighter days and easier workouts when you know you’ll be tired and/or short on time.Identify high and low friction training days: bookend the day you can anticipate having your best/most flexible/highest energy day and worst/most exhausting/shortest on time day and plan accordingly.Exercise choice: select patterns you can execute, balance muscle patterns and movement joints, specifically target goal muscles or movements, and consider progression strategy.Before you even worry about exercise selection: think about where you want to go, how you’re going to get there, and restrictions based on the reality of life, lastly select exercises and balance across the week.Imagine everything in your life falls into one of four buckets: business, relationships, fitness, or recovery – distribute 10 total points across the four areas and spend some time critically analyzing whether you are allocating energy in the right places and set goals accordingly.Work within the constraints of the non-negotiables in your life (e.g., family, work, time, etc.). ![]() Even if you don’t have a specific goal (e.g., marathon, competition), having a training plan is always more effective than not having a plan – you’ll achieve more results in the same amount of time (or less).Where It Happens with Sahil Bloom and Greg IsenbergĬurious about Andrew Huberman’s recipe for good sleep? Read more hereĬan’t get enough Andrew Huberman? Check out our member’s only collection packed with Huberman’s greatest tips Key Takeaways.This Week in Startups with Jason Calacanis.The Unraveling Podcast with Jocko Willink and Darryl Cooper.The Underworld Podcast with Danny Gold and Sean Williams.The Reason Interview with Nick Gillespie.The Jolly Swagman Podcast with Joseph Walker.The Great Simplification with Nate Hagens.Spearhead with Naval Ravikant and Babak Nivi.Network State Podcast with Balaji Srinivasan.Moonshots and Mindsets with Peter Diamandis.Logocentrifugal Podcast With Chance Lunceford.Everyday Espionage Podcast with Andrew Bustamante.Christopher Lockhead's Follow Your Different.Berkshire Hathaway Annual Shareholders Meeting.Bare Performance Podcast with Nick Bare. ![]()
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