BREAK IN CASE OF BAD WORKOUT
You have probably felt the following after a lousy workout:
"Damn, I wish I could have that leg day back . . . Now I have to wait till next week before I hit it again . . . today I half-assed it".
"Ugh - I knew I should have taken a day off."
"I don't have it today . . . time to get some new pre-workout". *Proceeds to text fellow bro "What's your fav pre-workout bruh?"*
The problem with all these lines of thinking is that they occur in HINDSIGHT, or well after the workout has ended.
I am a firm believer that every single one of these "wasted" workouts can be salvaged. And not only that but used as a catalyst for massive improvement.
Heres how you do it:
1. Check Your Ego: You are not unique. You do NOT have the luxury of a perfect workout every time you hit the gym. I hate to put it this bluntly, but this is how it is. An ideal workout isn't easy to come by and requires a perfect storm in which many factors have to come together. These ideal conditions are even rarer when stress runs high, sleep runs low, nutrition quality is compromised, etc. Everyone has terrible workouts. However, a good tip is to accept the fact today just is NOT going to be the best workout of your life. Just take inventory of where your mind and body are at, adjust the goal of the day to one you CAN crush, then crush it. This is called autoregulation; it's not new. You will feel MUCH better, hitting your adjusted goal than falling flat at your expected goal.
“I am a firm believer that every single one of these “wasted” workouts can be salvaged. And not only that but used as a catalyst for massive improvement. ”
2. Write It Down: Keep a training journal or just a regular journal. When you have a lousy workout, ask yourself:
How was my sleep?
How was my nutrition?
When was my last rest day/deload?
This is what nerds call data. Data is valuable. It's an opportunity to minimize the occurrence of poor workouts in the future, so don't waste it.
3. Call an Audible: Don't be afraid to make some creative changes if you catch yourself deep into a workout with no motivation to see it through. Perhaps this is the time to do that core work you have been neglecting or that mobility series you told yourself you were going to do. Attack things at a lower intensity that you usually make an excuse to skip. While these things will likely be much less demanding than the workout you had planned, the feeling of doing those things you often don't can provide a significant boost of motivation that might help you get right back on track (if not this workout, then the next). Barring illness or injury, when it truly is best to just walk out of the gym, these tips will help you make the most out of a bad situation.
Written By: Coach Danny Matranga, CSCS
