5 Training Lessons I Learned in 2020
2020 is nearly over. And, I won’t be sad to see it go.
That being said, 2020 has had a massive impact on the way I approach my own personal training routine AND the routines I program for my clients and athletes. I don’t think it’s unreasonable to assume that in 5 or 6 years I’ll look back at the training lessons I learned this year and see that they ultimately created an inflection point in my training product.
I believe there are two factors contributing to this evolution.
First, to start the year I set out with some pretty ambitious physical goals of my own. I captured those goals in a YouTube video, published on January 10th, 2020, ironically titled “2020 Will Be Different.” Boy, did I nail that one.
Second, more obviously, the pandemic. The lockdowns. Gyms closing. Working with clients remotely. And, after returning to our gym, building training programs that are lethally efficient so clients don’t have to spend as much time in the gym as they once did.
Not to mention, many of us have experienced an increased emphasis on our health, our immune systems, even a new appreciation for the influence a stable routine can have on our mental health.
2020 has been a doozy. But, here I am reflecting on 5 programming lessons I’ve learned that will carry Perform24 into 2021 and beyond. Let’s do it!
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Progress is Possible with Limited or No Equipment
In March, April, and part of May I exclusively trained my clients remotely. Additionally, I’ve maintained a decent amount of remote programming clients throughout the year. Many of these individuals have a random assortment of basic equipment, and some of them had nothing but the floor, a wall, and a chair. I learned that not only is it possible to build a cohesive training program with limited equipment, but it’s also possible to make some unexpected progress.
One client in particular trained for 10 weeks using bodyweight exercises, a set of 40lb KBs, four different resistance bands, a set of parallettes, an EZ Bar up to 70lbs, and a weight vest. After 3 weeks back in the gym he benched an impressive 345lbs. He hadn’t pressed that with me in over a year. He had zero exposure to heavy load for months, but we were able to challenge his body in new ways and he responded surprisingly well.
Here are some programming methods I used to maximize a minimal equipment list.
Increased weekly training volume (5-6 sessions vs 3-4)
Creative bodyweight plyometrics, iso holds, core exercises, and mobility movements (Combining these elements into a single circuit is brutal)
Timed sets rather than a rep count
More exercises per circuit (4-5 exercises rather than 3-4)
Partial reps. Here’s a short Instagram video explaining more.
Utilize outdoor space (sprint intervals, distance runs, rucks)
Endurance Capacity is Low Hanging Fruit
One of my 2020 physical goals was to run a sub 6-minute mile on my 30th birthday. I created a whole YouTube video about my preparation for it and the day of the test. Spoiler Alert! I ran a 5:49.
I had to work pretty hard early in the year to build up my aerobic capacity. As it turned out, when our gym got shut down I doubled-down on that goal and really dove in the deep end. I was running regularly, and it made a massive difference in my overall physical capacity. In fact, months later, I haven’t done nearly as much aerobic training but I still feel the benefits of a more efficient engine.
This aerobic adventure also introduced me to rucking. I started rucking in the spring, and I’ve maintained a 2-4 mile weekly ruck on most weekends.
I’ve challenged my clients to start working on their own endurance. We aren’t professional endurance athletes, so we don’t need to get crazy. But, having the ability to stick a steady state bike ride, ruck, or run for 35, 40, 60, 75 minutes will completely change your body. You’ll feel great. You’ll probably lean out. And you’ll experience one of the physical gifts that make humans special. We’ve got an incredible ability to “go.”
Now, I’ve always included metabolic conditioning elements in my training programs. But, stretching out that endurance capacity was not something I traditionally dialed in on. Most conditioning improvements were by-products of other training priorities I was working on with my clients. I learned this year that a baseline ability to hit 45 minutes of steady state exercise is an excellent tool in your athletic toolbox.
Spontaneous Training Challenges Can Break the Switch
When I say, “Break the Switch,” I mean “Break Barriers.” Shake you out of a plateau or a rut. Unlock a new level.
This was something I learned from the guys at Building the Elite. They are known for their work preparing future Special Operations candidates for selection.
Essentially, they’ve built systems to “spontaneously,” test their candidates. There are many variations to these tests, but there’s always an element of the unknown to them. Sometimes, the individuals would show up to the gym expecting a normal workout, only to find out there was a max effort test on deck instead. Other times, candidates would know it was test day, but they had no idea what the test would be. The idea is to prepare these guys to perform in unpredictable conditions.
I’ve used this a handful of times this year, and I’m going to implement this more regularly down the road. For athletes specifically, I believe there’s some great benefit here.
On the last day of two of my college ladies’ summer program in August, I dropped a major test on them. They knew they’d be completing their “Exit Exam,” but they had no idea what that would involve. Also, I only gave them pieces of the workout at a time. I’d give them Section 1, and after they completed it I would give them Section 2. They had no way of knowing what was coming down the pipe, or how long the workout would last. They passed with flying colors, and left their summer training with the confidence that they can handle anything.
I’ve also started writing “Holiday Specials,” during corresponding holidays. I wrote up a couple Thanksgiving Specials, I wrote Santa’s Sleigh this week, and I’ll have 2020 Punchout next week. These “specials,” are completely different than how we normally train at Perform24. But, my clients can choose to take them on instead of their regularly scheduled program. These workouts are always a hit and it’s fun to step outside our sandbox and experience a new challenge.
Spontaneity is a great way to see what you really have in the tank.
Emphasizing True Strength Feels Great
In October, I participated in Sorinex’s famous Squatober. This is an entire YouTube playlist on my channel.
This was the first time in YEARS that I had tested a 1RM on a lift, and then spent a ridiculous amount of energy improving it. Watching my numbers go up has me hooked, and this has continued as a primary theme in my current training. Unsurprisingly, this theme has crossed over into many of my adults’ programs as well.
Similarly to the endurance benefits that would happen in my clients, usually overall strength gains were by-products of other training priorities. Testing true strength numbers isn’t high on an athletes’ offseason priority list, strength is a relative variable in their overall preparation. This isn’t something I tracked aggressively with athletes, and my adult clientele hasn’t traditionally cared about strength numbers as long as they feel strong.
This has changed over the last few months. I’ve intentionally pushed my clients on a variety of strength movements. Watching them hit new numbers is the best. And, based on the satisfaction and pride they have leaving those sessions, I believe they value that as well.
Sometimes the world of human performance can be a little vague. Progress can be tough to measure. There’s a tangible sense of accomplishment that comes with strength gains. I like that.
Training Consistency is THE X-Factor
I’ve said this before, but I don’t really care how you train. There are many “right,” ways to train. There are always multiple routes to the top of the mountain.
Consistency, over the long term, is what makes the difference.
Have fun, enjoy the process. Set goals you’d be proud of, get excited for the challenges.
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2021 here we come. You can’t stop us.
Train hard. Live full.