Fitness Friday – New Program!

~450 words, approx. 2 min read time

Last week over on Facebook I discussed dealing with failing (to hit my reps, that is). One thing that I’m doing now – switching up programs!

Personally, I try to train in 8 week blocks. This keeps me from program hopping too badly, while at the same time giving me the opportunity to make significant course corrections when needed. I think it’s a nice balance.

So, for the past 8 weeks, I’ve been trying to do a novice-type of progression, but with changing things as I described in the previous posts – failure led to a change in the number of sets and reps. The specific rules created a really bad outcome in terms of how long it took to complete a workout, so to limit the time I’m spending on this, I’m switching things up.

I found this program which has some nice features. 5 workouts per week – better than the 6 I had resorted to. A reasonable number of sets so I can complete every day within about 45 minutes. And a good mix of exercises. I confess: I still like the idea of full body workouts 3 times per week, but I had effectively given that up anyway. I’m still hitting each muscle group 2 times per week, so I’m okay.

One of the new ideas that is being implemented here – though I saw something like it when I did HST – is using an “intermediate” wave progression for some exercises. The idea is pretty simple: as the weight goes up, the reps go down, and occasionally you intentionally lift relatively light for low reps and sets (a “deload”). To some degree the “higher weight, lower reps” is just unavoidable when you get to a certain point. So, the intermediate progression plans for it.

As I reflect on this, I realize there is a larger life lesson just from considering novice v intermediate progressions.

As a novice, the key is to keep moving forward. Always try to do better than you did before. When you fail try again. If you fail again, step back (deload!), make sure you actually have mastered the previous step, and then try again.

Eventually, though, you find yourself having to revisit what you did before again and again and again. That is: we hit a plateau. Plateaus require that we make more subtle adjustments (the equivalent of increasing weight but decreasing reps) – a little more here, a little less there. We also need to take breaks to recharge – and that happens more regularly at this level.

Now I wonder what would happen if I applied this to things like playing Civilization…

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