Admittedly, we have overlooked some details in educating our current and prospective customers on how the workouts should be executed.
If it were not obvious, the goal is to train as hard as we can for the duration of the workout time. More specifically though we are trying to do 2 things:
- Train to momentary muscular failure on every set of exercise (the point where you cannot move the intended body part). We want to get to this point without “breaking tension.”
- Get from one exercise to the next in the shortest possible time.
The thing that separates us from what you have done before is our emphasis on getting the absolute most out of every set. Muscular failure is the key to getting results from this or any program. Training the Hard Pressed way allows you to reach muscle failure so effectively as to require relatively little training time to achieve similar – if not better – results. (I will get to the physiologic why in future posts.)
Efficient results require numerous physical things to be in place – these physical things are the basis for Hard Pressed’s existence:
- Proper equipment
- Great coaching
- Environment for success
The only thing left for you to succeed on this program is you. You will only be successful if you:
- Take the necessary steps to assist in the execution of your workout.
- Cognitively push yourself to momentary muscular failure on every exercise.
Hard Pressed’s proper Workout Execution:
At Hard Pressed, we have some guidelines for pre- and intra-workout success. These “Rules” are outlined to ensure every client at Hard Pressed gets the most out of each session.
Show up at your scheduled time
- The downside of only needing 30 minutes to workout is you only have 30 minutes.
- If you show up late we will do our best to make up for lost time, but we cannot guarantee extra time.
- Don’t make tardiness a habit. We will not take you or your commitment seriously if you do.
Be ready to train at your scheduled time
- Be fed – enough that you have energy enough not to pass-out, but not too much that it interferes with your workout.
- Hydration is key. Be sure to drink a 10-16 oz of water 30-60 minutes prior to training.
- Show up hung-over at your own risk.
- Perform any needed warm up exercises prior to the scheduled workout time.
Keep Conversation and grunting to a minimum
- We don’t want to be unfriendly, but the less we chat the more you will work – and that is why you are here.
- Excessive talking is distracting and may take away from the experience other coaches and trainees in the room.
- Grunting happens, but all attempts should be made to keep quiet. There is no need to do so loudly or excessively. Again, there are other people in the room who are trying to concentrate. If you need to talk keep your voice down.
- Of course, DO speak up when safety issue are at hand.
Assist your coach
- Help load and unload weights.
- Learn which machines are which, and how to set them up.
- Concentrate and work hard enough to reach momentary muscular failure.
The repetition is EVERYTHING
- Push or pull the weight with controlled power. There should be no wobble or loss of contact. This is known as the concentric phase of the movement.
- Pause for the count in full contraction. (Wait for the number!)
- Return the weight to the starting position under extreme control. This is known as the eccentric phase of movement. The eccentric phase should be at least twice as slow as the concentric phase.
- Change directions from eccentric to concentric without using momentum or gravity, and do not hold your breath.
- Keep your form. Do not squirm or make sudden movement to finish a rep.
Know the goal
- We will give you a performance goal based on prior workouts. The better your reps the more accurate the goal is.
- The goal is a moving target. Yes, we want to beat the prior score, but we would rather destroy it.
- The goal is only as good as your repetitions. As you reach failure tell yourself one more. Your trainer might say five, keep going with great repetitions.
Concentrate and follow instructions
- Stay focused.
- We are there to instruct you and to override the voice in your head that says stop.
- Follow our instructions despite how much it might hurt to do so.
Know you are safe
- The exercises we use are designed with your safety in mind.
- Performing great repetitions is key to keeping you safe.
- Our program – by virtue of our equipment, our prescribed repetition style, and instruction -allows you to reach failure with extreme safety; something ballistic, plyometric, and Olympic movements cannot do under any circumstances.
Ultimately, this program is only as good as you make it. Remember that although we are the trainers/coaches, it is your workout. By following these guidelines your workouts will only get better.