What happens when you follow a training program, trying to do everything like it says? Do you feel guilty if you do not manage to complete it all to the letter or as fast as possible every single time? Does it truly matters that much in the way of results? Self regulating training means being ready to adapt your training session or some parameters of the program (reps, sets, time, weight…) according to a perceived rate of exhaustion or a decrease/ increase in performance.
Certificeret kettlebell instruktør Thierry Sanchez
Basically, self regulating is about listening to your body instead of trying to rigidly follow a training program. Every days are different and hard to predict. If you’re after strength, health or fitness at a recreational level, give yourself a break.
On the days you’re feeling great and full of energy, go all out. On the day you’re feeling not so good, there’s no point to pushing your body. That’s common sense, but not enough people dare use it.
Being in tune with your body is a hard thing to get used for many people. It sure took me a long time to realize the long term benefits of such an approach.
Some of the main problems with too much volume or a “balls to the wall” shotgun approach to training are overtraining/ injuries, being too sore to move or even a decrease in performance.
My philosophy is you should be in the “ready for anything and everything” state most of the time, as it makes life way more enjoyable too.
I do not need to be super fit or super strong in a hurry – if ever- to have a good quality of life and health. I just need to be a little stronger and fitter than average and move well on a permanent basis. And injury free.
It seems some people forget this and just want to train hard every single time because they are more focused on the actual stimulus of training and peer pressure, instead of measurable, lasting and ongoing results.
Fit does not mean automatically healthy. A year round fat percentage under 12% for men is not necessarily healthy. I was on Crossfit level 1, and the health continuum presented in the course is pure silliness pulled out of thin air. I’ll be writing more about this in the near future.
I have goals (Competitions are planned for June -powerlifting raw DM- and October -kettlebell DM and DM-) and a plan, but I am not going to kill myself for one day of glory. I guess at 41 years old, I’m relaxed about life and do not care much being elite or plan to be on a magazine cover.
Early February this year, I started Wendler’s 531 “Boring but big”. After 2 cycles I found out it didn’t suit my goals. I need more frequency on the lifts and less volume. It was good to try it though, and I can see the benefits but it’s not a good time for me to follow it.
I have tried some different approaches since October 2011, and got to find out what works well for me. So with only two and a half month left before my first ever powerlifting competition, I will be experimenting with training the 3 lifts, 3 times a week at different intensities, with a good dose of intuition thrown in.
That’s why I named my training log “The big easy”.
Now that the days are getting longer again and Winter is behind us, I am planning to incorporate 1-2 short interval or circuit training session a week, to add some balance to the focused and specialized training without eating into my recovery.
To quote Bruce Lee: ”It is not daily increase but daily decrease; hack away the unessential”. Simple and effective.
Simple Self Regulating protocols
Some protocols are more aimed towards strength, some towards size. If you have ADHD or need much variety in your training, these are probably not the programs for you. Use Google if curious and serious.
Also, remember that high volume based strength training programs are not a good idea if your situation doesn’t allow for good recovery (stress or lack of sleep due to to small kids for example…)
- Shaf’s Power ladders
- Pavel’s Power to the people
- Bryce Lanes 50/20
- Staley’s EDT
- And of course, it is possible to adjust a kettlebell training in similar ways