Simple Strength Training Strategies 

Whether you’re an athlete or an adult looking to hit the gym for the first time in decades, there are some simple guidelines that apply to everyone. Some of these you might be able to ignore for a while, but if ignored long enough will lead to burn out, higher risk of injury, and stalled progress. These are also the most common things I have seen in people who have success with their training and health goals. Applying these strategies to your training is a great way to improve performance for the long run and not flame out after a big start.

Consistency over Intensity

It’s critical to build up consistency in a training plan before ramping up the intensity. Consistency gives your body and mind a chance to catch a rhythm and understand the demands being placed on it. If you ramp up the intensity too high too quickly you can get injured or miss out on valuable training reps and load. If you miss two reps every week for a year, you’re missing 100 reps annually, which can add up to a lot of missed volume in your training. Intensity sprinkled in at appropriate times in a training program can have huge benefits once the consistency has been developed for each person. 

Longer Periods of Preparation

If you think you need 12 weeks to prepare for a competition or reach a specific goal, give yourself 16-20 weeks. While this might sound like wasted time it does a few very beneficial things for your training. First it provides a buffer for real life. Life has a way of things popping up unplanned. This extra time helps you handle those. Additionally, it reduces the amount of stress towards the projected deadline. If you can be ready 2-4 weeks ahead of schedule, it makes you feel much more confident and comfortable as opposed to racing to meet your goals by a certain date. The longer you give yourself, the higher rate of success you will have. 

Progressions are Key

There are advanced exercise and nutrition techniques that can work wonders for you. If you apply them too early in your training they will have a lower return rate or can open you up to potential injury if your body isn’t prepared for it. As an example, plyometric exercises can be great for improving athletic performance. Using them too early in an athlete’s training will have poor results since they haven’t developed a base level of strength or coordination. A middle school athlete doesn’t need the same jump program as a professional athlete. 

Sleep

Sleep is your base for success in training. If you want to recover you need to sleep. If you want a great workout, you need to sleep. All the recovery tools in the world don’t compare to getting quality consistent sleep. There are some great tools available to help people track their sleep that would be much higher value than a massage gun or recovery boots. This can provide valuable data and with the help of a professional, you can make adjustments to your morning or night routine to improve the quality of your sleep. 

Nick Showman

Showtime Strength & Performance