Tag Archives: mind
Sadly we live in a world where the larger majority of people don’t wish to know ‘why’ something works, they just want something that works.
Now, what works will largely depend on these following factors:
– Training age
– Chronological age
– Health status
– Physical status
– Individual difference (genetics)
We can throw in a few more however those are some pretty notable ones people tend to miss along with this one:
– What is the desired outcome/goal
It’s fair to say not everyone wants to know how things work.
This is cool, however that means that said people should do as they’re told because if they don’t wish to know more than they don’t get to sit at the big table.
A fair compromise, wouldn’t you agree?
Well here are the intervals for you, no further detail, just protocols you can use, then reuse time and again.
1 – 30/30/30 –
Pick on lift and do 30 seconds on, 30 seconds off for 30 rounds.
2 – 12/8 x20min –
12 seconds all out sprint, 8 seconds recovery, repeat for 20min. Use a watt bike or erg for the ability to track power output (make sure it stays high/consistent).
3 – 30/60 x30min –
Pick one movement/activity and do 30seconds work, 60 seconds rest, repeat for 30min.
4 – 1/2/3/4/5 –
An accumulation of work. You start off doing an interval of 60 seconds, then rest 60 seconds. Next do 2min of work and rest the same 60 seconds, then 3min of work and so on, all the way up to 5min. Hill sprints are nice here.
5 – 20/20/20 –
Pick two opposing movements/activities.
Perform the first for 20 seconds, rest 20 to change moves, perform the second for 20 seconds, repeat for 10-30min.
This works well with classic lifting movements.
6 – 5/15 x10min –
5 seconds on, 15 seconds off for 10min, best served with power related movements, such as medicine ball slams, rope slams, etc.
7 – 5/2.30 x30min –
5 min on, two and a half off. A classic aerobic interval.
Try this with loaded carries of 30-50% body weight, by the end of 30min (4 rounds) you will know its benefit.
There could be many more options.
In truth the original title of this was 17 Interesting Intervals.
Why did I chop it down to 7?
Put simply it’s because simply copying protocols won’t get you anywhere because you will always lack that deeper understanding of why you are doing what you’re doing.
While I may know the reasons for the above, you still don’t and that won’t help you become better, either as a coach/trainer or a person who enjoys training.
My real advise is as follows:
Learn how to program based on correct work to rest ratios for performance.
This is instead of doing what every other jackass does just to make people tired.
If tired is how you want to feel then go run marathon, do 1000 burpees, or 20 3min rounds on the bags, you will feel nice and dead however you might not get any benefit from it.
Go away an learn about interval programming, what true HIIT actually is, for the love of all that is holy do better because you owe it to yourself.
Do you wonder what your ‘mid-life crisis’ is going to look like?
Could it end up being the classic mixture of getting tattoos, a entirely new wardrobe to regain lost rebellious youth and maybe a bike too.
I guess you could be one of those who leaves their partner, home and comfortable life for someone 10+ years younger and partying on school nights.
Working in fitness you’ll find you see this happen a lot.
People getting results and aesthetic change often being the catalyst.
While we say looks don’t matter they do, as does the attention that comes with them.
True enough some very unique people get a lot attention and yet they never seem to hold on to a persona or settle down.
The sad reason why is because such people are often seen as a fetish, you know something that you want to do behind closed doors yet wouldn’t want to be seen in the light of day with.
This doesn’t mean they’re a bad person or not worth anything else other than being a fetish, however that’s just how it goes.
Sadly I’ve seen it happen many many times over.
Same is true for those who once upon a time were the object of everyones desire & attention, able to pick and choose at will.
Yea that fades over time and they too are cast to the margin bin. From all perspectives it can be quite the knock to a persons confidence.
It won’t change anytime soon and as such the mid-life crisis will always be a thing.
They usually reignite some of the embers of attention that was once a roaring flame, and to some that’s enough, for now.
Of course this too will die out eventually.
Once that happens you’ll be left with a bike you never ride, tattoos that you don’t like and a head full of bad memories.
I’m sure you know someone who has had, or perhaps is going through this time in their life, maybe it all started when they began going to the gym.
Who knows, just some food for thought.
If you do happen across people in this situation try to understand it from their point of view and more importantly why they feel as they do.
Knowing how someone feels can be the biggest step in helping them, especially if you get it too.
Hopefully it will also help you avoid the same pitfall.
Sharing our experience, knowledge and understanding is all many of us can do to help others grow.
“I can tell you everything you NEED to know yet it won’t be what you WANT to know and because of this truth you’ll reject me.”
^^ I heard that recently, really made me think.
There are certain doors in our mind that will remain shut until the day we’re ready to open them, and to tell you the truth that day may never come.
In the sots you’ve perhaps read on here over the years you’ll find the topics vary somewhat however they are largely bis toward fitness/training.
Which makes sense as this is a fitness related page 😂
Everything that is shared has no ulterior motive.
It’s simply shared because it can be.
Some find things useful, others don’t, that’s life and in the end something that we will just have to accept because we’ve got no other choice.
Speaking of training, lately I’ve been doing a fair amount of higher rep work.
Things such as 10×20, or 20×10, 20 down to 1, 25×5 and other high volume madness.
After spending a fair few years doing no more than 6 reps on big lifts (often no more than 3 in reality) I felt there was a need for change because my mental strength has wained somewhat.
Yep, I got lazy and was merely running through the motions.
In most session to be fair and I used a lot of different logical justifications for this when in reality I was just being lazy because I’d lost the oomph and joy for lifting I once had.
This happens to us all because after the peak there will always be a cliff.
I fell off that cliff and while now at a higher low point the the previous one I was in (strength/ability wise etc), it was still a drop off from what was.
I didn’t want to accept the fact I now had another mountain to climb ahead of me.
Thus I warped reality to suit what I wanted to believe.
^^ Sounds familiar to you?
Anyway, back to the point.
We try to stay on the peak and begin to lift the same weights, perform the same movements, attempt to train at the same level of intensity all to remain on our self appointed pedestal.
Our ego won’t allow us to gracefully step down.
As such reality comes along and gives us a rather vicious push.
I get it you know.
It’s hard to accept that many things in life come in the form of peaks and valleys.
This is why these days I quite like this question:
‘Are you progressing?’
^^ or moving forwards, or learning, or adapting or whatever you wish to call it.
I also like to ask it 5 times because the first 2-4 are often hyperbole and the last one can yield the true/real answer.
Combine this with also asking ‘why?’ and you’ve got a potent mix for some internal growth and learning.
Be warned though because it’s not comfortable.
To truly accept all that you are and become who you want to be you must first accept all the things you are not and that you pretend to be all to keep up appearances.
^^ That shit is hard.
So my dear readers, if you’ve made it this far I applaud you.
It’s fair to say I ramble on a fair bit.
Now that you are here though ask yourself the following three questions:
– Am I really progressing?
– What do I not address (in life, training etc) and why?
– Is this really me or just what I think I should be?
If you’re up for it leave your answers in the comments section below with they all important ‘why’.
How often do you reflect on what you’ve achieved?
Chances are you’ve hit some pretty big goals over the years, and do you know what, you should be proud of yourself for doing so.
With self praise and achieving a goal come a hire base line standard to maintain because that is how you move forwards, by brining or creating a wider base for your pyramid (or whatever shape you choose to use in a metaphorical sense), after all, the wider the base the higher the peak.
This is one thing I’ve seen time and again, people succeed, celebrate (rightly so), then they expect the same adulation moving forwards with no more effort or consideration that what they now have is considered the norm, or at least they’ve made the standard for themselves higher.
I’m sure you’ve raised your own standards over the years through success, and some have perhaps even kept themselves accountable for maintaining this, yet sadly a lot don’t and expect to revert to old habits, life choices or ways and still stay in the same place.
Life doesn’t work like that, sorry.
Be a little tougher on yourself, it won’t kill you, in fact it may just help you continue to move forwards and accept you’ve set the bar quite high now.
Always aim to move forwards, what ever that is to you, just keep moving.
Onwards and upwards, as they say.