If you have spent any time weightlifting you have probably encountered a rough training day. You know, the kind of day where it feels like the bar got 50 kilos heavier, you’re slow, and just plain off. It is so easy to mentally shut off and then leave the gym feeling like you accomplished nothing. This is not an easy sport. Some days it hurts and some days your body just does not work like you want it to. That being said, if you don’t understand that rough training days can be valuable learning tools you will probably end up frustrated more often than not. Missing a lift in training gives you insight into your weaknesses and it gives you a chance to make the necessary adjustments in order to compete well. After a miss you have a few options:
- Get your head right and make it. The majority of the time misses in training are not due to a lack of strength. A negative attitude, lack of focus, or incorrect focus on a technical cue could all get in the way of success. After a miss you have the chance to change your mindset and technique: use this opportunity to your advantage. A couple things you could try would be: focus on your breathing and stay in the moment, visualize a technically successful lift, approach the weight with confidence, and… as Spencer Arnold would say, just try harder.
- Wave down then back up. Often times if you are a mess technically, dropping back down in weight before moving back up to working numbers is a great way to turn a workout around. Making changes in timing or technique is much easier at lighter weights; the lighter weights can then give you the confidence to move back up consistently.
- Drop weight. Some days the weights on the program are simply not doable even with the best attitude in the world. You can still use these days to improve your mental game and technique. Pick weights that are challenging but that you can also perform well, then attack them the same way you would the written percentages.
- Go home. If you are injured, sick, or have unsafe technique, sometimes the best thing to do is to either switch to a less complex exercise or simply focus on recovery [http://powerandgraceperformance.com/useful-tools-recovery/] . Listen to your body.
Join Our Team Today!