Take ’em or leave ’em. Some Training Principles to live by.
The Two More Principle
This one is as simple as it sounds. Do two more. Whenever you get to that point where you feel like you just can’t do it anymore. Your muscles are too fatigued and you can’t imagine another rep, do two more.
You’ll be surprised at your capabilities and just how far this simple principle can take you.
The Perpetual Motion Principle (aka keep moving)
Perpetual Motion: A motion that continues indefinitely without any external source of energy.
When working out you need to be a perpetual motion machine. In the world of work capacity development you need to keep moving. It all is dependent on your level of fitness. If you just started crossfit or crossfit like workouts this is a must. I do not care how fast or slow you are moving, so long as you are always moving. You quit when the workout is completed, not because you got tired.
The 25% Principle
This is a long term programming principle I developed awhile back. It is effective when planning or creating programming and taking a snapshot of how your current routine is working. It will also help you become very well rounded.
The Principle: Take any element of your fitness capacity; 1 rep max, mile time, distance walked on your hands and add 25% to it. How do you stack up now?
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Squat Example 1:
1 RM = 435lbs.
25% = 109lbs.
25% Principle Max = 544lbs.
You’re pretty good on squat
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Squat Example 2:
1 RM = 100lbs.
25% = 25lbs.
25% Principle Max = 125lbs.
Even after 25% you still need work
It is not a perfect rule but the goal is to get it to where if you added 25% to anything in your fitness tool box you would be the ultimate badass. If you add 25% and you still think it sucks start working your weak areas.
The Blitzkrieg Principle
This is what I call all of my short metcons, like Fran. It is going to be short and intense but you want a swift victory. The Blitzkrieg was very successful in WWII, for a time. Why? Defined Victory and Strategy.
When you approach a short metcon do not take the Nike approach, just do it, but instead plan it out. What time are you shooting for? What would you be happy with? How are you going to do it? Break into sets? All at once? I wrote a short article on WOD Strategy a few weeks ago.