We all have that competitive streak inside us. Some have it more than others but its there in all of us and that not a bad thing. It can motivate us to challenge ourselves and creates camaraderie in the gym.
The problem is some of us let it get in the way of performing safe and efficient movement. We choose times or scores to get the top mark on the board or beat others. Friendly rivalry is good, but you should be more concerned with your own progress day to day.
Remember that each workout has a goal or objective. It’s designed to elicit a certain stimulus. Lets look at a couple of examples, the first being ‘Helen’ which is:
3 Rounds For Time
21 kB Swings
This is a conditioning workout designed to be completed in less than 15 minutes. Lets say you know you wont finish it in 15 minutes but you complete it as prescribed just to say to everyone you did it ‘RX’. It takes you well over 20 minutes because you had to do single reps on your strict pull-ups as you don’t have kipping down and you walked the last 400m. Do you think you got the chosen outcome? Instead we could have replaced the pull-ups with ring rows or even completed 2 rounds instead of 3. As we get fitter and stronger, you’ll eventually complete the workout as written in under 15 mins. You can look back on how each time you have done the workout and see YOUR progress.
Similarly lets look at a strength based workout called ‘Linda’ which is:
Deadlift @ 1.5x Bodyweight
Bench Press @ Bodyweight
Clean @ ¾ Bodyweight
Again the aim would be to complete this in around 15 minutes so the easiest way to achieve this would be to scale the weight back. So scaling a workout isn’t just limited to one variable and that’s where a coach can help determine how you should perform the workout.
By focusing on your own progress, you will train within your means, improve movement efficiency and ultimately performance. This will ensure you reach your true potential at a steady rate and minimise injury risk. It’s YOU VS YOU!
However on the flip side to that we also want to ensure we are constantly challenged and not making the workouts too easy to get that top score on the board. We can increase the weight, add more reps,/rounds or use more challenging movements. It gets to a point where completing the workout faster becomes redundant, so progressing forward means adapting it to your ability.
The overall message of this article is chase progress not scores. The clock and whiteboard are just tools to achieve that, they aren’t the holy grail of results. Use it to motivate but don’t become blinded by it.
Listen to your coach, they know the goals of the workout and should know your ability quite well. Their advice will keep you progressing forward safely. You should strive to better than yesterday. Whether its 10 seconds, 1 kilo or a harder movement, that’s progress. That should be what you look at, not what the person next to you is doing.