Every hundred percent is made up of one percents. If we want to see maximal results out of our training routines it is crucial that we look to make up these one percents. We can easily achieve 80-90% of optimal training by training regularly with good focus, but how do we go beyond that?
I was out running the other week and I was making good time. I started racing a guy in front of me. He didn’t know we were racing, but we were. He was running at a really good pace and it was challenging me. I was keeping pace and making small gains. As we rounded a corner onto a long straight, his shoe lace came undone. He stopped, bent down and started retying his laces. This was the opportunity I needed. I pushed straight past him and carried on. The race was mine for the taking. As I cruised past I realised it’s these little one percents that make up the 100. My shoe laces were double tied, as they always are when I run, test or compete. I don’t leave something insignificant to chance.
We need to set ourselves up for success. Every little piece of the puzzle that is within our control should be taken care of. Dot your I’s, cross your T’s. Preparing ourselves properly in training can cross over to every aspect of our lives. We start to form good habits and procedures on a day to day basis. Each night before bed, I lay my clothes out for the next day. I mentally dress myself from head to toe to ensure I miss nothing. I set two alarms. One is an emergency alarm. I learnt to do this the hard way when my early alarm didn’t off one morning. I won’t let that happen again. Write a check list down, alarm, gym clothes, car keys, work clothes, breakfast to go, laptop, and then break each of these components down even more. Mentally dress yourself head to toe. Don’t forget your socks or cuff links. Does your laptop bag have a charger and a USB with your presentation on it. Go through each detail in minute detail.
Do you know how your body responds to certain food and drink? Have you set yourself up with the right nutritional requirements prior to training? It’s best to eat something light 30-45 minutes prior to training. Something that has enough energy to get you through your session. A banana or a small muesli bar. Not eating can lead to a loss of energy and fatigue or light headedness during training. If you drink coffee before training, does milk make you bloated or feeling off and are you better off drinking your coffee black for an optimal session. If you use pre workout does it have an effect on your stomach that could lead to less than optimal results. If you are an endurance athlete or competing in an endurance event, did you fuel properly the night before and do you have the right fuel for your race. You need to ensure you pre load ahead of time so you maintain energy and optimal output over the entire duration. Similarly hydration is just as crucial in the days leading up to and during an event. Dehydration is cumulative over multiple days and can impact your event before you even begin.
If you are competing in or training for an endurance event have you prepared your kit properly? Do you have a light weight pack that can carry enough water and food to sustain you for the duration. You should pack a light weatherproof jacket that provides shelter and enough warmth. Be careful not to sweat in this gear or get it wet as that will render it useless. You should strap your feet, including the ball of the the foot, the toes and the heels. Wearing brand new or worn out shoes could have a detrimental effect on your feet that could prevent you from finishing. Have you tried and broken in your gear or is it brand new and never been used. Straps might rub on your shoulders or hips. Certain underwear might cause you to chafe heavily which will effect your gait and cause further problems. Do you have sunscreen, do you have emergency forms of communication, are your batteries charged? All of these things can be the difference between success and failure.
When you lift, have you activated properly? Have you gone through full ranges of movement and prepared for your lifts? If you can’t achieve full range without load, you will not achieve full range with load. A 10-15 minute mobility and activation can be all the difference between a clean lift and a no rep. Are your hooks set up at the right heights, do you have a pre lift routine you follow and have you been through it, have you chalked your hands if need be, do you have a competent spotter standing behind you? All of these little things can influence the end result. Heavy box squats, or heavy rack pulls in the weeks leading up to 1RM testing can prepare us for lifting maximal loads by conditioning our body to being under increased loads. Mindset when approaching the bar can be one of the most important steps of this process. It can be the difference between making or failing a lift. A small shift into an energetic and positive mindset is key to success. Self-belief when hopping under large loads is crucial to success.
Building good habits into our training schedule starts to make a broader influence on our other life habits. In the same way I set up for daily training I can set up for a work conference. Go over each stage step by step and break them down further until there is no room for error. Build your presentation and then go over it step by step. Rehearse each part of your content until you understand it intimately. Ensure that wireless connections, slideshows and laser pointers work. On the day, arrive early and go over each piece of content and equipment to ensure everything is in place prior to your audience arriving. Leave nothing to chance, don’t blame others for your shortfalls.
Do the one percents and set yourself up for success.
Author Coach Jai