Have you been training for at least a year by now? If yes, this post will undoubtedly help you achieve your iron chasing goals. I say that with as much conviction as possible bc this one simple tip applies to anyone who is committed to training regardless of your training goals.
After 18 years of training (started at 13 turning 31 in a week!), it finally dawned on me! About a year and half ago when my daughter was born I finally found the discipline I needed to reach my training goals.
All I had to do was stick to the plan over the long term instead of trying to do it all in every single training session.
As a gym owner and Coach for almost 8 years now I’ve read this, advised it to others, listened to podcasts about it probably over 100x. It’s not that I didn’t know that adding 20 more pounds on my last set of deadlifts or doing 5 extra sets of clean and jerks, or running 10 extra sprints could be too much. It was ingrained in my from a young age to always do extra. The only problem with that is I’m an extremist. A little bit means a ton to me. I just needed a dose of my own medicine.
I know whole-heartedly that breaking PR’s every workout and deviating from the training program results in failure to achieve my training goals. I just didn’t have the discipline or patience to stick to the plan without overdoing all those “bonus” sets, reps, and weight. Every time I worked out I would do extra sets, extra reps, add more weight even if it wasn’t prescribed on a percentage based program. If I wasn’t covered in sweat about to keel over and die all the time I felt as though I didn’t work hard enough, literally. Sure, it’s great to do a little extra from time to time, but not every single set, every single exercise, every single workout, every single day.
Basically, any and all types of training fire me up. If I could be on a 12-hour per day, every day training plan, I would. I can never learn enough, push enough, lift enough, run enough, jump enough and so on. Training is not something I do; it’s who I am. It’s as true now as it was when I was 13. As a competitive football player and wrestler in my younger years I always remember Coaches telling us to do a little extra, “outwork your opponents!” Little did they know little Johnny is an extremist and hasn’t stopped that attack on training and life to this day. The only difference now is that I have the discipline to leave a little gas in the tank. If I don’t I won’t have the physical and emotional energy to be a good father, husband, Coach and entrepreneur.
Your goal might be getting a 500lb. deadlift, 300lb. bench press, gaining 10lbs. of muscle, losing 10lbs. of fat, winning a state title, making the varsity soccer team…
Regardless of what your goals are apply this one tip:
"Stick to the plan. Do a little bit extra, but don’t go for broke every single training session or practice. You see, all the small victories on the journey to the top add up over time to get you there. Going all out, all the time is great at first, but eventually you’ll burn yourself out and have to take 2 steps back to take 1 forward. Learn from my mistakes so you can achieve your goals without crushing yourself physically, mentally and emotionally."
This lesson hit me while experiencing growth in the sport of life. Within the last 18 months my beautiful daughter was born, I got engaged, supported my family through tough times in health, bought a house, Coached a varsity wrestling team, and I’m currently in the midst of expanding my business again. As you can imagine I had to adapt my training in order to have time and energy to make all this happen.
Instead of training 5-6 days per week, 60-90 minute workouts I would train 3-4 days per week for about 30-40 minutes. Some of those days I would train 2-3 times for 10-15 minutes. I would jump in a warm-up and do calisthenics with the groups at my gym, drill with one of the high school wrestlers, do a quick lift after practice, whatever it took to be committed to training without draining myself like I used to. I wasn’t doing this by choice, rather by necessity.
Now as all these great experiences are culminating my daily life is less hectic. I can devote more time to train like I used to. The crazy thing about it is that my strength, body composition, endurance and technique haven’t been modified. In fact, I’m as strong or stronger with some of the lifts I love to do! I don’t have nearly as many aches and pains as I used to on a daily basis from pushing too hard, too much. I have more energy both physically and emotionally.
After this life experience I can finally take a dose of my own medicine and it feels great! Instead of doing a ton of extra every single workout, I do just a little bit. Often times I’ll even call it a day exactly the way the workout is prescribed. That is something I haven’t done since I was 13 years old!
Hopefully this short story helps you learn from my mistakes and helps you achieve your goals!
Dominate Another Day.
- Coach Hoke