E. 46 How To Adjust Your Training For Better Results

18 snips

Nov 25, 2024

Discover the secrets of optimizing your training routine by balancing intensity and recovery. The discussion covers the power of auto-regulation, equipping athletes to adjust their workouts based on personal fatigue levels. Explore strategies for enhancing execution while managing systemic fatigue, and learn when to prioritize form over volume. With practical tips on warm-up techniques and troubleshooting common training issues, this conversation is perfect for both competitive athletes and fitness lovers aiming for better results.

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ANECDOTE

Negative Comments and Protecting Guests

Kori Hagman discusses receiving negative comments on a recent podcast episode with Liv Roth.
She emphasizes protecting her guests and fostering respectful conversations.

ANECDOTE

Post-Workout Fatigue

Kori Hagman shares her personal experience with post-workout fatigue after intense leg sessions.
This fatigue influences her approach to training intensity and recovery.

ADVICE

Adjusting Training Expectations

Adjust training expectations based on individual recovery and systemic fatigue.
Don't get discouraged by less intense workouts, especially when aiming for hypertrophy.

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In this episode, I discuss the realities of training intensity and recovery, particularly for athletes balancing multiple lower-body sessions in a week. I explore the concept of auto-regulation, providing practical advice for adjusting training sessions based on recovery levels, systemic fatigue, and individual capacity. I also delve into strategies for improving execution, managing fatigue, and setting realistic expectations for progress. Whether you're a competitive athlete or a fitness enthusiast, this episode provides valuable insights to enhance your training routine.

Timestamps:

- [00:00:00] - Introduction: Gratitude for guest feedback and reflections on recent episodes.

- [00:06:24] - Addressing negativity in online interactions and protecting podcast content.

- [00:09:19] - The aftermath of high-intensity lower-body sessions and managing systemic fatigue.

- [00:10:04] - Adjusting expectations for a challenging midweek workout.

- [00:12:38] - The importance of recovery: Why systemic fatigue is not always a bad thing.

- [00:16:03] - Training split overview: Structuring sessions for maximal recovery and progress.

- [00:18:34] - Prioritizing execution over volume: Making informed decisions in training sessions.

- [00:20:19] - Warm-up strategies: Setting the stage for effective working sets.

- [00:23:18] - Adjusting working weights on fatigued days and refining form for better outcomes.

- [00:29:07] - Troubleshooting technique breakdown in B-stance RDLs and recovery implications.

- [00:32:18] - Balancing expectations for three lower-body sessions in a week.

- [00:34:34] - Strategic rest and how it enhances training intensity on key days.

- [00:38:19] - Importance of warm-up set tempos and incremental weight increases.

- [00:44:34] - Practical adjustments for upper-body exercises with limited weight increments.

- [00:48:01] - Wrap-up: Key takeaways on auto-regulation and setting realistic training goals.

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