One BIG benefit of training through lockdown
As a coach, coming out of the (first) lockdown I was intrigued to see how clients would fare getting back into the gym and under some heavier loads. How would their strength levels be? What about technique?
Any skepticism I had has been blown out of the water. In the few months since society began opening up, clients have hit all time personal records on numerous big exercises like the deadlift and bench press. Not only have strength levels been retained and advanced, but every single client has done so with superior exercise technique compared to the start of 2020.
So, what magic did we perform through the last lockdown?
It’s not always about resistance
One of the biggest challenges we faced with gym closures was the inability to add resistance to an exercise. I think lots of people fell into the trap of thinking ‘no weights = there’s no point because the exercise is too easy’.
Sure, performing 8 reps of a bodyweight squat compared to 8 reps with 60kg of resistance would feel very easy. Thankfully resistance is not the only tool with which we can increase exercise difficulty. Increased total reps, paused reps, increased sets and supersets are only a few of the options that can make bodyweight training incredibly taxing.
Practice, practice, practice
Still, why did every one of my clients re-enter the gym with better technical ability?
Practice.
It’s impossible to keep doing more reps in the gym whilst continuing to add weight - so in most cases we choose to add weight. This comes at the expense of more reps, and more reps means more practice.
Instead of training (on average) somewhere between the 6 - 20 rep range in the gym, my clients were performing sets in the ranges of 10 - 50 through lockdown in some cases. A lot more reps = a lot more practice.
Why does better technique matter?
Better technique isn’t sexy, and as a result I don’t think it gets the emphasis it deserves in the health and fitness space.
However, better technique almost always translates into better long term results because:
Reduced risk of getting injured
You’re using muscles correctly
You have more range of motion and flexibility
More exercise confidence
Many exercises are similar so improved technique with one exercise often improves technique in other exercises as a consequence.
Get your (quality) practice in
As we head into another period of lockdown in the UK, get your practice in.
It goes without saying - lots of poor practice will only enhance poor technique. If you’re struggling with where to start, I always recommend the following steps:
Think about what muscles an exercise is supposed to work
Slow it down (this will force you to control a movement)
Actively think about the specified muscle working in that exercise
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