Have you ever felt bored with your workouts?
If so, you’re not alone.
In fact, I’ve recently gotten a bunch of emails check here from folks saying one of their biggest stumbling blocks with getting results is that their workouts are unengaging.
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 looking for being entertained.
I’m ALWAYS thinking about my goal.
That is -
What is the aim of my training?
What benefit do I want to achieve ?
I’m not looking to be entertained.
“Entertainment” is a completely distinct category - a whole ‘nother box that gets checked.
So, when I’m raising bells overhead, or squatting, or whatever…
I’m ALWAYS thinking about the goal.
Then, 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 gets bored of following the recipe to bake chocolate chip cookies.
They’re focused on the mouth-watering 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 IMPORTANT way to view your training and to avoid “being bored.”
[2] Variation vs. Variety:
Most people jump from workout to workout to “ keep things interesting” or
“keep their bodies guessing ”...
You know, “ change it around .”
Part of this is because of #1 - boredom.
But the other part is a common myth - the mistaken belief that variety is necessary to create an adaptation.
(Many times we can trace it back to P90X and “muscle confusion.”)
That's actually far from reality .
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 - fewer or greater
Reps - fewer or more
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 go-tos.
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 shares over 100 distinct exercise forms for the Snatch, the Clean, and the Jerk.
Examples:Power Snatch
Power Snatch from above knee
Power Snatch from below knee
Power Snatch from the hip
Power Snatch from platforms
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 dead stop
Clean from dead stop under the body
Bottoms Up Clean
Clean outside the legs
Press
Press with a pause at the sticking point
Press with 2 pauses – sticking point and lockout
Bottoms Up Press
Push Press with drop to rack
Push Press with slow negative
Push Press with active negative
Again, you understand.
Apply these three methods to your KB workouts – ahem – routines – and you’ll never have to worry about being bored again.
Stay Strong,
Geoff Neupert.