3 Strategies

Have you ever felt bored with your workouts?

If so, you’re not alone.

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

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 focused on being entertained.

I’m ALWAYS zeroed in on my goal.

That is -

What is the goal of my training?

What achievement do I want to obtain ?

I’m not looking to be entertained.

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

So, when I’m raising 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 went well and what didn’t .

So that makes the process simple .

It’s kinda like following a recipe.

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

They’re focused on the delicious chocolatey gooey goodness they're about to enjoy.

So, reframe - look at the reason you train - from another perspective.

Think “OUTCOME” NOT Entertainment.

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

[2] Variation vs. Variety:

Most people jump from workout to workout to “ keep things interesting” or

“ confuse their muscles ”...

You know, “ mix it up.”

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 we can trace it back to P90X and “muscle confusion.”)

This is actually a misconception.

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 - combined differently - and made them his own.

Load - heavier (yes really)

Sets - more or less

Reps - low or high

Rest periods - short, medium, long

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

This is called “variation”.

[3] Specialized Variety:

This is arguably one of my favorites .

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

In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev details over 100 unique exercise options 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 plinths

Power Snatch without hook grip

Power Snatch on box

You catch my drift.

Clean

Clean from dead stop

Clean from dead stop under the body

Bottoms Up Clean

Clean outside the the legs

Press

Press with a pause at the sticking get more info point

Press with two pauses – sticking point and lockout

Bottoms Up Press

Push Press with a drop to rack

Push Press with slow negative

Push Press with an active negative

Again, you understand.

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

Stay Strong,

Geoff Neupert.