The majority of us that train on a daily basis want to do everything we can to get the most out of our gym time. While some want to spend hours on end hitting WODs; most of us have full time jobs, long commutes, children, or all of the above! Here are some quick tips to help you increase the quality of your workouts.
1. Minimize Rest During Weightlifting
We’ve all had those long days where the weightlifting portion of your workout takes forever. You may be taking extra rest because you feel tired, or it may be because you’re checking Instagram in between sets! Try doing your weightlifting sets EMOM style. This way you are getting sufficient rest while keeping a steady heart rate. Don’t be afraid of failing lifts. Getting used to lifting with less rest will only help you when it comes WOD time.
2. Use a Weight Vest
Have you ever tried doing burpees with a weight vest? It’s HARD! Throw on one of these bad boys and watch the intensity of your workout shoot up! Now I’m not saying you have to go hard with a 30lb. weight vest. Brands like Unbroken Designs offer vests with individual sand packs that you can remove to customize to your WOD. Try this: Use a weight vest with 5lbs. on your next workout to get a little taste of the difference.
3. Find a Training Partner that Pushes You
Nothing pushes you harder than competition. Am I right? Now imagine having a WOD partner right next to you, pushing to get that extra rep and running just a little bit faster. Often times, we let our brain control our workouts rather than our body’s capability. Having a beast training partner is a sure way to step up your mental game.
4. Round Up
For those of you that follow certain weightlifting programs, I’m sure you are aware of those awkward numbers that using percentages often present. My suggestion to you is to round up in increments of 5lbs. Unless you are going for a PR, 1-2 lbs. won’t make or break your lifts. Plus, it makes for easier math when adding weight!
5. Pre-Workout for Those Sluggish Days
Personally, I am not a fan of taking pre-workout on a daily basis. Mainly because I workout at night and find it hard to sleep if I take it too late. But I would definitely recommend it if you are just having “one of those days”. You know, the days that you are sick, tired, sluggish, and even a little cranky when you first get to the gym. Taking a swig of pre-workout will get rid of all those negative thoughts and get you pumped and focused on killing your WOD. Not a fan of this supplement? Try taking half the recommended dose for just a bit of added energy.
I read a quote the other day that stuck with me. NPGL and Socal Regional athlete Wayne Willette posted on social media, “You don’t need harder workouts, you need to go harder in your workouts”. For those parents, commuters, and full time jobbers, your answer to getting better isn’t doing 4 workouts a day. The key is to make the most out of your time spent in the gym. So get off your phones, stop chit chatting between sets, take a swig of pre-workout, and get to work!