Slow Down

I'm feeling this as a mantra today as it seems in so many aspects of training there is so much benefit to slowing down. Now I get it, we train for speed, power, and athleticism so slowing down can seem almost counter-intuitive. I want to preface every topic I'm about to discuss by also pointing out that this is only an aspect of improving one's program and when constructing it, you should establish your goals and have the majority of the program reflect that.

Writing the Workout

Have you weighed all the variables when you've made today's workout? Does your program include all planes of motion and have balance? Does the order of exercises and time between sets make sense based on your goals? Creating a great workout requires slowing down sometimes.

In the Warm-Up

Have I fully activated my body for the workout I'm about to do? Did I massage the areas that needed massaging for my warm-up prep? Are there any stretches I should be performing or breathing exercises to improve performance?

During the Workout

Do you feel the muscle/s you're supposed to be working on in the exercise? Is your core properly activated during the set? Are you inhaling and exhaling properly? For my more advanced lifters: Is the order of muscle sequencing correct? Is my symmetry/balance perfect? During the workout, there are so many opportunities to either slow down or even pause to a static hold. These slow-downs and pauses allow us to better connect and feel the relationships between our respiratory system, core, and musculature.

The time we spend in the gym is practice for how we deal with the stresses of life. Training is about learning how to deal with stress in better more efficient and healthier ways. If you're speeding through your workouts and don't want to slow down because it's boring or uncomfortable; I'd have a hard look at what other aspects of your life aren't doing so hot because you refuse to slow down. Time and place are appropriate of course, good luck out there!