The “Law” of Training Results, Part 2

In my last post, I shared the first part of the Law of Training Results, which is really the Law of Compensation. The first part, the Law of Sowing and Reaping, was simply that whatever you plant (sow), you harvest (reap).

Part two is similar, but much more powerful. It should, when fully understood, make us pay much more attention to Part 1.

It is the Law of Increasing Returns.

It states that not only will you reap what you sow, but you will reap more than you sow. And this is a very important point. This is the essence, I believe, of training. You don’t just train to train, you train for a purpose. And usually that purpose is much greater than any current training session or workout. Your goal is to always have more, yield more than you currently have.

Here’s a great example.

Last night I set a PR on the Kalos Sthenos Get Up. (For those of you who don’t know about the Kalos Sthenos Get Up, it is a method of evaluating your body and increasing it’s performance -it’s output – by making the Get Up harder. This in turn makes everything else easier. If you don’t have, get it – now – here – one of the best investments in yourself you can ever make.) By PR, I it was how the GU was performed, and what it felt like in my body at the time.

The reason I was able to yield such a high quality result – and arguably it was the best Get Up I have ever performed – was because of the amount of time and effort I put into this exercise and all it’s components. The time I spent working on these parts of the whole, yielded a much bigger and better “whole” than I imagined it would at this point in time.

Similarly, when training for a weightlifting meet, it’s all the pieces invested into the process that yields the result, which, if sown correctly, yields a PR.

Let’s take a closer look though at what you sow and what you reap.

  1. You must be congruent, or in alignment, with what you hope to reap in the future, otherwise what you harvest will be “more” but not necessarily more of what you want.

For example, there is a popular fitness subculture right now that popularized the Workout of the Day. This subculture is good in theory, and they have some good training tools. The way they organize training yields some pretty good positive results. But, and it’s a BIG but, this system yields something else and it’s highly undesirable – Injuries. And lots of them. The reason is simple – they weren’t methodical and intentional enough in their planting.

2. You must be discriminant in what you sow.

If you want to be good at some sport, you must practice that sport. You must seek to incorporate or add only those things to your sporting practice which will make you better at that sport. It seems like common sense. But, unfortunately, it’s not. Too many times we get distracted by the bright shiny object. And before we know it, we’re off our chosen path. That’s not the bad part though. The bad part is that we fail to recognize that our distraction will not only show up in the future as not reaching our goals, but as much more than not reaching our goals.

So whatever it is you are training for, know exactly why it is your doing what you are doing and what you hope to accomplish by doing what you are doing. Sometimes, not doing something may actually be the best choice to make on any given day.

For example, I was snatching the other day wearing my weightlifting shoes. Even though my speed was up, my left knee was popping on several reps. This is the telltale sign that my left hip has started to shut down. I could’ve pushed it and adjusted my body positioning to get my knee not to pop, (which I did several times), or shut it down for the day and move on to something else. So I did. I moved on to the exercise I use to open my hip back up. In fact, as it turned out, both my hips had shut down. So, even though I wanted to snatch and could’ve willed myself to keep going, I stopped because I didn’t want to reap something negative in the future. (Been there, done that. No fun.)

Remember, not only is it important to map out your training, like we discussed last time, but it is also important to know why you are doing what you are doing. You must always keep in mind that what you plant in today’s training program will show up in one way or another in abundance in the future.

Next time, we’ll look at the third and final law of training.

Let me know what your experiences have been with the Law of Increasing Returns.

2 comments… add one
  • Russ Moon Feb 25, 2010 @ 13:26

    Working on my weak links in TGU which are limiting me in snatch.
    Working on my conditioning by using gymboss 15:15
    Yesterday – 5 Roll to Press, Press to Elbow w 24 kg each arm
    5 TGU w 24 kg each arm
    Night – 80 cycles 15:15 24 kg swings 5 reps per cycle, first time I clawed my way with good form to 80 cycles of anything, yes I need to add some reps, but a milestone for me.

    Today – 5 Roll to Press,Press to Elbow, Elbow to post w 24 kg each arm
    4 Roll to Press w 32 kg…a pleasant surprise each arm

    15 cycles 15:15 32 kg single kbell cleans 5 reps per cycle
    More form than workout although I did feel it.

    Working on fully straightening the arm, no braking with bicep on the downswing, sucking the shoulder in further, taming the arc coming up and around the hand, no banging, solid rack with no jolting landing just absorbing the energy.

    My eyes have been opened on its the weak link not the prime mover that is the culprit in many cases. Geoff that was huge. As you plug that leak you receive a multitude of performance increase on the back end. Yes, seeing it and the TGU is helping me actively recover from the other workouts.

  • Jill Craig Mar 25, 2010 @ 11:28

    Geoff, I am very interested in what the exercise might be that not only opens up your troublesome hip, but also lets you know that both were in fact shut down. Can you elaborate?

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