Changes in my Approach to Training
I first started lifting weights in 2002. I’ve been writing work outs in some capacity since 2003. There have been a lot of times where I found something and had decided that I was on the path of greatness with this one specific thing. Over time, one thing I have learned is that nothing is likely as great or as bad as it may seem. I was recently listening to a podcast with a highly respected doctor and he made the comment “The problem with science is you have to change your stance as new information is available”. In many things we can become stuck with our views, but as we either get new information or have a new perspective we have to be aware enough to change our stance on the situation. If not, then we quickly become the person who says “We do it this way because that’s how we’ve always done it”. When we get to this point, it’s very easy to lose interest and burn out because it doesn’t stimulate us anymore. Some of the changes in my views have been gradual and others have been dramatic. This it to give some insight as to what has changed over a 20+ year span.
Aerobic Exercise. Many people have heard me in the past say running isn’t valuable and people shouldn’t run and many other things. I started running over a year ago because I felt like as a healthy male adult, I should be able to run at least a mile with minimal effort. The first mile required much more effort than I had intended. It was quite eye opening. When I was competing in powerlifting I wouldn’t go on walks because I either had just had a hard training session or was preparing for the next one. The truth is, low impact aerobic exercise (walking, rucking, biking) helps keep your heart healthy and promotes recovery. If I were to go back, I would do easy walks to help with my recovery. If running doesn’t interest you, buy a bike and go on some rides. Find times in your week to do a mix of low intensity, long duration activity as well high intensity, short duration activity. Don’t worry about how much time in each until you’re getting some movement everyday.
Exercise Selection. I used to structure people’s training to make sure they could do a certain exercise. While they might have gotten some benefit, I now believe there is no exercise that everyone HAS to do. We have many adult clients that have never squatted with a bar on their back. That doesn’t mean we haven’t built strength or don’t train hard, it’s just not the difference maker in those clients training plan.
Training Frequency. I was big believer in off days, off weeks and making sure certain training sessions were X hours apart. Now I think people should train everyday. That doesn’t mean to failure, but simply some movement every single day. For me, my baseline movement is a daily walk with our dogs. Then on top of that I strength train 4-5 days a week, run 1-2 days a week, and bike 1-2 days a week. Your body is amazing and will adapt to what you throw at it. Move more and you’ll want to move more.
Training has to be Hard. I think this is default for trainees and coaches who aren’t fully confident in what they’re doing yet. I trained at way too high of an intensity for too long and it came with a few injuries and likely a lower performance output. Now, most of my workouts are fairly easy and enjoyable with the occasional very difficult workout with a heavy weight or aerobically demanding. Training should be progressed in some way in a periodized manner, but that doesn’t mean high intensity all the time. Consistency over Intensity.
I’m sure as time passes on, I will have more to add to this list. The best part about training is you can adapt training to your life and your situation. There is no universal best workout plan and anyone who says there is likely has a biased to that program or has low level of knowledge that is limiting them(I’ve been both of these).
Nick Showman
Showtime Strength & Performance