*originally posted 3/12/18
When we start as weightlifters, Personal Records can be a weekly or daily occurrence, however once the PR Party stops we must work harder to stay interested and engaged as athletes. At PFP Barbell we approach each session with a few different goals in mind.
These are :
1.) Skill Development
2.) Movement Quality
3.) Strength Improvement
4.) Mental Toughness
As athletes we cannot expect to improve each on of these qualities every training session. However, if we strive to improve each on we can gain small victories by simply improving a 1 or 2 of these qualities each training session we can expect to become better weightlifters over time . Weightlifting is an extremely mentally tough sport so these small victories are crucial for us if we want to stick with the sport and train past plateaus . Now lets cover specifically what each on of these qualities are and how we can improve them during each session.
1.) Skill Development : This one is something that almost every lifter can do in each and every training session. Skill development includes improving on any skill needed in weightlifting. These things could be working on your start position, practicing a better rack position on your lifts, or learning a new variation on your lifts. Making a conscious effort to improve basic weightlifting skills in each session is a great way to ensure continued progress in your training . This accumulation in skills will eventually lead to an accumulation of PR's once you break through your plateau.
2.) Movement Quality: This quality is the immediate follow-up to skill development . Movement quality is when we take skills we already have learned and work to hone and perfect these movements. This can be anything from keeping the bar closer to you during the lifts, proper weight distribution in your feet , working on proper head position, proper bar path , or any other of our established weightlifting skills. Weightlifting is a sport in which our goal of perfect movement is not actually attainable to by focusing on small improvements in our movement quality it ensures long term progress. Fall in love with the process and results will come.
3.) Strength Improvement: This one can be fairly straight forward however we can find strength improvements in a variety of ways. The obvious things are hitting a new 1rm in an exercise ,but since this is an article about what to do when the PR's stop coming this isn't what I mean. It could be a new 5 Rep max or 10 rep max, the ability to hit a high percentage at multiple sets, or even an improvement on the weights used during accessory work . Do not discount your progress in any of these things. As you train your 1 rep max may not change for months or even years, trust the process, understand their is no such thing as being 'too strong' and celebrate every victory.
4.) Mental Toughness : This quality is one we should be able to improve every single session. Weightlifting can be a grind at times. We have long , hard , detail oriented workouts that at times can be mentally taxing to complete . Toughness can come in many forms . We can can improve this through pushing through a tough workout, coming back to make a lift that we've been missing in training, or as simple as completing our workout with intention on a day when we really don't want to be there.
As you grow and develop as a weightlifter our primary goal should be to raise our Minimums (The amount of weight we can hit any day we work up to a heavy single in each lift.). The sports is about being consistent and hitting lifts on the platform. However, lets be honest everyone loves a PR party. Lets fall in love with the daily training it takes to get there.
Your first victory starts by finding a good coach!
Email : Tom@pittsburghfitnessproject.com
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Coaches and Athletes will be contributing to this blog. We will be discussing lifting tips, smashing goals, and much more.