It’s often easier said then done, but when deciding on realistic strength gains, there are several factors that one needs consider. Consistency in training, maturation of overall strength development, and in some of us old timers – simply minimizing the deterioration of what was once a solid foundation of strength. Regardless of age, experience, or desired outcome, with a new year is an opportunity to reset and recalibrate your athletic wheel.
- Set realistic timeframes for training – if you want to put 100lbs on your 1RM Clean Max, you better ensure you have enough hours in the week to accommodate the tonnage and workload needed. Otherwise, you are setting yourself up for frustration and demotivating training efforts.
- Round Out Your Athletic Wheel – it’s always easy to train what you are good at, but maybe now is the time to work on mobility, incorporate some plyometric work, or dial in hydration and nutrition. Often our gains are limited not by work effort or the time invested, but by other ancillary training factors that can inhibit growth and provide success.
- Manage what you measure – pick the metrics that are important to you. Maybe its body composition? Perhaps it’s pure strength? Or maybe a combination of relative strength performance metrics? Whatever they are, measure them, program to them, monitor them, and if needed, dont be afraid to adapt your periodization, loading principals, and recovery patterns. Make sure you have enough micro-cycles to accommodate your macro-cycle testing, and know sometimes you plateau or even drop before you break through a ceiling.
New Year’s resolutions are a great time re-evaluation, re-assess, and map out your success! So whether you are chasing a new bench press personal best, aiming to move the needle on your body composition, or simply what to gain mobility or master a new technique, make a plan by mapping it out!
