The downside I guess to occasionally sending out a cool free workout is that it may be taken the wrong way.
The complex workout I sent out the other day had that effect.
Diane wrote, “LOVED THIS WORKOUT!! ESPECIALLY AFTER FINISHING UP THE KB EXTREME PROGRAM. COULD I DO THIS WORKOUT 4-5 DAYS A WEEK FOR A COUPLE WEEKS?. IT WAS REALLY HARD AND IT FELT GREAT.. MAYBE 3-4 TIMES WKLY INSTEAD.. LET ME KNOW YOUR THOUGHTS..”
I think Diane brings up a really great point -
Namely, what kind of workouts should you do every day?
Dan Gable, Olympic Gold Medalist Wrestler, and Wrestling Coach Extraordinaire, once said, “If it’s important, do it every day.”
There’s definitely some wisdom to that.
But let me ask you this – is doing really hard workouts every day really THAT important?
Should it be?
And what toll would those hard workouts ever day take on your body? And would they help you in the long run?
Unfortunately, some of us equate “hard” with “results.”
The harder the workout, the better and faster the results must be.
Yes and no.
While it’s true that the body must experience some form of “overload” to see progress, you can also balance that idea with the concept of “synaptic facilitation” – or ”Grease the Groove” – skill practice for measurable results.
The two seem diametrically opposed to each other but they are not. Both approaches yield measurable results.
For example, my book “Kettlebell Muscle” relies heavily on hard workouts that rely on overload. Their “intensity” is matched by their brevity.
From the feedback I’ve gotten, the average trainee gains approximately 1 pound [of muscle] per week, over the 12 weeks.
Pretty good results for working out less than an hour per week. (The first workout is 7 minutes long.)
On the other hand, you have Pavel’s “Naked Warrior” or his and Dan John’s “Even Easier Strength” programs which are based on “Grease the Groove” workouts – practicing your strength as a skill.
And people get amazing results from both – busting thru strength plateaus when traditional programs have failed.
Obviously then, both approaches work.
So what did I tell Diane?
I told her that “doing a workout that hard every day would be a BIG MISTAKE.
Loads need to be cycled for best results. Just remember, just because something is hard doesn’t mean that making everything hard all the time will be profitable. Wavy loads - light-medium-heavy are best.”
The time tested principle of “wavy loads” is best for most people both physically and psychologically.
There’s enough “overload” to disrupt homeostasis and the loads are light enough to feel like you’re “greasing the groove”.
Plus the light and medium days provide a nice psychological relief to balance the stresses of daily life.
Finally, there’s an inverse proportion between frequency of training and the effort of your training. The harder the effort, the lower the frequency and vice versa.
I recently heard a retired powerlifter say that most people don’t see the results they want because they “only” train 3 days a week.
Unfortunately, plenty of his results, like mine, are injuries.
However, plenty of champs have used a three day a week system, including the legendary 3 time Olympian, Tommy Kono, one of the greatest weightlifters of all time.
Bottom line here is this – you can train every day IF you:
1. Have the time to do so without neglecting the other priorities in your life (we’re not in college any more)
2. Doing so doesn’t stress you out, overwhelm you, or turn into some form of negative psychological stressor
3. You are honest with yourself and can actually recover from (or partially recover from) your previous workouts
But just remember, RECOVERY is the key word in training every day. You have to be able to get enough in to not completely overwhelm your body.
Most of us with the hustle and bustle of daily life just can’t do that.
So, we’re “left” with 3 days a week – which has worked stupendously well for thousands, if not millions of strength training enthusiasts over the last 100+ years.
So you’re in good company.
Finally (really, I mean it this time), most of us will do better and see faster results by keeping our workouts shorter rather than longer.
It’s the best way to balance life stress with recovery.
You can write your own workouts and try to get the “wavy load” thing just right or you can take the pressure off and get a bunch of done-for-you programs – mostly 3 day a week-ers done in between 60-90 minutes per week, by grabbing your copy of “Kettlebell Express” at the link below.
P.S. Remember, you CAN train every day, but it doesn’t mean you SHOULD. Anything that causes extra stress in your life and relationships will interfere with the results you want.
Therefore, follow the “KISS” principle – “Keep It Simple Simon” and go with a template that has proven it’s worth over time - 3 days per week, abbreviated workouts.
They keep you fresh, hungry, and best of all – making progress and seeing measurable results.
Here’s where you make all that happen -