Have you ever found yourself bored with your workouts?
If so, you’re not alone.
In fact, I’ve recently gotten a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are boring .
Let’s unpack 3 Strategies You Can Use to AVOID This Trap.
[1] The Reframe:
When I do a workout (or a “training session” as I typically call them), I’m never aiming for being entertained.
I’m ALWAYS thinking about my goal.
That is -
What is the PURPOSE of my training?
What result do I want to reach ?
I’m not looking to be entertained.
“Entertainment” is a completely distinct category - a whole ‘nother box that gets checked.
So, when I’m hoisting bells overhead, or squatting, or whatever…
I’m ALWAYS thinking about the OUTCOME .
Then, kettlebells I’m focused on that process -
Feel of each rep…
Managing fatigue…
Body position…
And adjusting accordingly when necessary.
Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure progress and setbacks - to see what went well and what didn’t .
So that makes the process straightforward.
It’s kinda like following a recipe.
No one ever feels bored of following the recipe to bake chocolate chip cookies.
They’re focused on the scrumptious chocolatey gooey goodness they're about to enjoy.
So, reframe - look at the reason you train - in a new way .
Think “OUTCOME” NOT Entertainment.
From my coaching experience, this is THE MOST CRUCIAL way to view your training and to avoid “being bored.”
[2] Variation vs. Variety:
Most people switch from workout to workout to “keep things fresh ” or
“ avoid adaptation”...
You know, “ change it around .”
Part of this is because of #1 - boredom.
But the other part is bad information - the mistaken belief that variety is necessary to create an adaptation.
(Many times we can trace it back to P90X and “muscle confusion.”)
This is actually a misconception.
For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar.
The result?
Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll.
Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time."
And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos".
Eddie didn’t play the same song all the time. He played different chords and notes - blended uniquely - and made them his own.
Likewise, you can still use the same 2, 3, or even 5 exercises, but change your:Load - lighter (GASP!)
Sets - increased or decreased
Reps - low or high
Rest periods - short, medium, long
Training frequency - 2,3,4,5 even 6x a week
This is called “variation”.
[3] Specialized Variety:
This is arguably one of my preferred approaches .
Simply put, it’s using tweaks of the same exercise.
In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev details over 100 unique exercise variations for the Snatch, the Clean, and the Jerk.
Examples:Power Snatch
Power Snatch from above the knee
Power Snatch from below the knee
Power Snatch from the hip
Power Snatch from blocks
Power Snatch without the hook grip
Power Snatch on a box
You catch my drift.
For your KB work, you can do the below :Clean
Clean from a dead stop
Clean from dead stop under the body
Bottoms Up Clean
Clean outside the the legs
Press
Press with pause at the sticking point
Press with two pauses – sticking point and lockout
Bottoms Up Press
Push Press with drop to rack
Push Press with a slow negative
Push Press with an active negative
Again, you get the idea .
Apply these three strategies to your KB workouts – ahem – routines – and you’ll never have to worry about being tired of it again.
Stay Strong,
Geoff Neupert.