Many athletes, coaches and professionals can attest to the saying “undertaking a particular task daily and with conviction is the only way to improve at any particular activity”. When this is directed towards weight training, performance will improve dramatically. However, training volume and intensity will impact the frequency at which this can be completed depending upon an individuals ability to recover from each session.
A well tailored and structured program it is often a journey of self discovery, but don’t become a slave to it. If you have recovered correctly and have chosen to train again within a 24hr period, often selecting a recovery session or a structural session may be beneficial to improve overall performance.
When untrained, attention should be paid to increasing training volume and building a strong foundation in movement patterns and increased efficiency. In addition, it is critical to address weaknesses that may impact an individuals ability to complete the chosen lifts at maximal intensity, which will often take the form of 1RM work.
When selecting accessory or structural work, identify the area that appears to be effecting your lift, for example:
- Is my movement pattern hindered by a structural weakness or a range of motion issue?
- Am i having issues with lockout
- Does a lack of speed effect the overall movement
Your ability to critically analyse your performance will be vital in addressing some of these issues, failure is often the only way to do this so don’t be afraid to attempt a primary lift in the right type of training environment, preferably with a coach or trainer.