3 REASONS YOUR STRENGTH PROGRAM ISN'T WORKING
1.You lack Accountability
It’s relatively easy to know some of the key exercises that you should be doing. And although this may lack specificity to your own individual needs, you certainly have the power to get going on your own. However it’s no secret that we all need to be accountable to something or someone if we want to see great results. After-all great results are built upon consistency and so being able to motivate yourself for a few days is easy but to stay motivated and on track for many weeks and months, most realise they need a certain level of accountability.
What does this look like?
Accountability will usually come in the form of a coach or mentor. This person will be a quality sounding board who can give you experienced, logical and mature insights into your programming, training and lifestyle. There will be a two way level of communication with daily and weekly feedback given in multiple forms whether that be phone calls, messaging, video feedback or written comments on your training plan. This individual will call you out when needed and be there to play devils advocate. This is why a close friend, family member or training partner often aren’t the best choice for this position. Not only will they likely lack professional experience but they are less likely to make the decisions that you don’t want to hear. To simple follow a 2D training program approach i.e reading off a page without any form of communication will always leave you asking questions such as ‘When should I progress? When should I taper?, Should I do more? Should I do less?’
2. Poor Integration
Without effective integration of your programming into your weekly lifestyle even the best program will mean nothing. In fact a great program is almost secondary to the initial questions which will be understanding your home, work and lifestyle demands, any previous injuries, your training experience and your level of understanding.
What does this look like?
Effective program integration will encompass adequate volume and intensity that compliments rather than hinders your daily/weekly training demands. An effective program should be placing a certain amount of demand on you to create the stimulus needed to see effective results, however no so much that it take too much from you. When looking at your program, there should be clear preparation, build and taper phases as well as periodisation across potentially a 6-12 month period. You should understand the structure of your program and ‘why’ you are doing what you’re doing and lastly have confidence that it can be adapted if needed during times of fatigue, sickness, holiday or increased life stress.
3. Failing to Progress
It’s very common for athletes to be performing a ‘somewhat well prescribed set of exercises’ but yet not see any results beyond the first few weeks and this is often due to lack of progression. Continuing the same program for months or years without any change will not only be incredibly boring but you’re very unlikely to still be seeing any results as there is no new stimulus.
What does this look like?
Progression comes in the form of many variables. Firstly, reps and sets - many do nothing with this or abuse this ie. some are still doing 3 x 10 after 2 years and other are doing 50+ reps bootcamp style, both ineffective in the pursuit of your goals. The second refers to the manipulation of weight/ load that you are using. Unfortunately this is not as simple as adding 5-10% each week, there is a relationship between weight, reps, sets and the type of exercise, that needs to be understood first. Increasing your strength, power, speed, endurance takes some consideration and although essentially you are looking to get stronger there is an art to it based upon your experience, confidence, competence and training environment. So you can understand why it’s important to have regular conversations and really map out the goals and targets you’re working towards so that you can logically work back from them to create a timeline and plan of attack for yourself.
If these sound familiar and you’re unsure of how to turn things around, why not get in touch and let us help you with a clear plan.