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The 10 ways to get the most out of your training sessions

When it comes to training, not all sessions are created equal. There is a simple yet incredible difference between simply showing up, and actually moving the needle.

We have all been there, the early morning session when we would rather be in bed, the late afternoon session when we would rather be snoozing on the couch. The late night run when you tell yourself that it would be easier to put it off, and maybe do it tomorrow.

We all know that it would be easier to sleep in, skip the gym or postpone it until later, but when we can no longer rely on our willpower, then we remind ourselves that our discipline needs to take over, because the sessions you don’t feel like doing, tend to be the ones that give us the most bang for our buck. These are the sessions which goals and achievement are built upon. These are the sessions that give our consistency and effort meaning, especially as they tend to come when we most need the reminder.

I’ve put together a list of the 10 ways to get the most out of your sessions, the easy ones and the hard ones. Let me know what you think.

  1. Get there early: My mantra is simple: Show up, Smile, And Make a difference. The showing up is the most important part, If you can show up, earlier than expected, then you’re already ahead of the game, the 10-15 minutes can give you the time needed to adequately prepare for your session, both physically and mentally.

  2. Set your intention: Don’t just train for the sake of it, come in knowing what you intend to achieve. “If one does not know to which port one is sailing, no wind is favourable”

  3. Be mindfully aware of how you are feeling. Some days you need to blast, others you need to caress, be blissfully aware of the difference, and what you need at the time.

  4. Be Present: Each Rep, Set, Rest Period, is equally important. Leave your baggage at the door, check in mentally, and get lost in your session. Remember, not every rep is created equally, check your intention, and slow down (probably)

  5. Model yourself on someone you look up to. In a group environment this may be another member, in an individual environment it may be a coach or another member, who knows, it might be the Rock or Cam Hanes, regardless, when times get tough, ask yourself what they would do.

  6. Ask questions: If you don’t know, ask, if you are not sure, ask.

  7. Buddy Up: This one is obvious, hold each other accountable, work together and find that extra 10%. “If you want to go fast, go alone. If you want to go far, go together”

  8. Manage your resources, and don’t quit. This one is simple, know where you’re at. Work hard, recover, and go again tomorrow.

  9. To steal one from Joe Rogan “Conquer your inner bitch” I love this. Because it’s simple. We all have the voice in our head telling us to stop when it gets hard, but if your intention is to improve your work capacity, then conquer that voice and carry on.

  10. Recover: Its simple, but often overlooked. Stop, breathe, hydrate, refuel and give yourself some time to return to a parasympathetic state, as this is where you will recover, grow and adapt.

There they are, nothing groundbreaking, just simple shit done savagely well.

Be good.


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