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Written on February 12, 2014 at 7:35 am, by Eric Cressey
Today's guest post comes from Cressey Performance coach, Andrew Zomberg. Andrew's a fantastic coach and a great writer, so you'll be seeing much more about him around here in the future!
Habitual behavior happens unconsciously and compulsively. Daily activities like brushing your teeth or setting your alarm before bed are programmed into your brain simply because of the repetitive nature in which you carry out these actions. You want to create the same kind habitual behavior in your lifting routine. But, building these habits requires specificity. In other words, it is not enough to say, “I want to be a more efficient lifter.” This big goal needs to be broken down into small, specific behaviors in order to make the change attainable.
Below are three important habits to establish in your lifting routine. These behaviors will pave the way to efficiency. Just know, reinforcing them will take time. According to a 2009 study from London’s University College, it takes 66 days to successfully adopt a new habit. What does this mean? At first, you will have to work hard at implementing them into your lifting routine – so don’t get discouraged! Eventually, these habits will become second nature, and you will incorporate them without even thinking about it.
1. Create structure. Structure provides a baseline to achieve your fitness goals. By planning things out and establishing a purpose to be at the gym, you can ensure quality and consistency in your workouts. Structure also makes it easier to stick to a program long-term. But planning requires effort and discipline, especially in the preparation phase. To make structure and organization a habit, aim to:
2. Improve the proficiency of each lift. Awareness is underrated in fitness. Take single-leg work, for instance. Many “lungers” allow their knee to translate too far forward, which yields premature heel lift. Unbeknownst to their knowing, this redistributes the stress to unwanted areas and simply doesn’t target the intended areas (the hamstrings and glutes). It is so important to hone in on proper technique to ensure stability, proper body alignment, movement quality, and of course, safety. In order to improve proficiency in your programming, make a habit to:
3. Add variations to programs and exercises. Variations are different ways of executing movements to increase or decrease the level of difficulty, eliminate monotony or simply expand your existing knowledge base. Adding variety to your programming will not only create the necessary adaptations for growth, but it will also enhance your level of expertise in specific lifts. Variations are effective on a monthly basis. To add variations in your programs, strive to:
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