3 Strategies

Have you ever been bored with your workouts?

If so, you’re not alone.

In fact, I’ve recently collected a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are boring .

Let’s unpack 3 Strategies You Can Use to AVOID This Trap.

[1] The Reframe:

When I do a workout (or a “training session” as I typically call them), I’m never looking for being entertained.

I’m ALWAYS thinking about my goal.

That is -

What is the objective of my training?

What benefit do I want to reach ?

I’m not looking to be entertained.

“Entertainment” is a completely different category - a whole ‘nother box that gets checked.

So, when I’m lifting bells overhead, or squatting, or whatever…

I’m ALWAYS thinking about the result .

Then, I’m focused on that process -

Feel of each rep…

Managing fatigue…

Body position…

And adjusting accordingly when necessary.

Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure what worked and what didn’t - to see what worked and what didn’t .

So that makes the process simple .

It’s kinda like following a recipe.

No one ever feels bored of following the recipe to bake chocolate chip cookies.

They’re focused on the mouth-watering chocolatey gooey goodness they're about to enjoy.

So, reframe - look at the reason you train - in a new way .

Think “OUTCOME” NOT Entertainment.

From my coaching experience, this is THE MOST IMPORTANT way to view your training and to avoid “being bored.”

[2] Variation vs. Variety:

Most people jump from workout to workout to “ keep their routines exciting ” or

“keep their bodies guessing ”...

You know, “ change it around .”

Part of this is because of #1 - boredom.

But the other part is a common myth - the mistaken belief that variety is necessary to create an adaptation.

(Many times website we can trace it back to P90X and “muscle confusion.”)

Nothing could be further from the truth .

For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar.

The result?

Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll.

Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time."

And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos".

Eddie didn’t play the same song all the time. He played different chords and notes - mixed and matched - and made them his own.

Load - heavier (yes really)

Sets - fewer or greater

Reps - varied

Rest periods - brief, moderate, extended

Training frequency - 2,3,4,5 even 6x a week

This is called “variation”.

[3] Specialized Variety:

This is arguably one of my go-tos.

Simply put, it’s using variations of the same exercise.

In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev shares over 100 different exercise variations for the Snatch, the Clean, and the Jerk.

Power Snatch

Power Snatch from above the knee

Power Snatch from below the knee

Power Snatch from the hip

Power Snatch from blocks

Power Snatch without hook grip

Power Snatch on box

You get the idea .

Clean

Clean from a dead stop

Clean from dead stop beneath the body

Bottoms Up Clean

Clean outside the the legs

Press

Press with pause at the sticking point

Press with two pauses – sticking point and lockout

Bottoms Up Press

Push Press with a drop to rack

Push Press with a slow negative

Push Press with active negative

Again, you get the idea .

Apply these three approaches to your KB workouts – ahem – training – and you’ll never have to worry about being bored again.

Stay Strong,

Geoff Neupert.