Home Strength Training Add New Disciplines to Your Training, Part 2: Make a Plan

Add New Disciplines to Your Training, Part 2: Make a Plan

14 min read

Part 1 of this series included recommendations on how to choose new practices to increase in your present training regime based mostly in your pursuits and capabilities, and explored methods to provide help to consider and resolve:


  • The new methodology should get your attention to maintain you engaged for the lengthy sport.
  • Your capabilities will allow you to enhance in every self-discipline, albeit not on the similar charge.
  • Most individuals ought to restrict themselves to 2-3 new practices.
  • The modalities ought to mesh physiologically and psychologically along with your skills and pursuits.



Begin With a Plan

I competed in powerlifting for a few years, however I have not explicitly skilled towards that sport in a while now. Instead, I’ve been competing once more in Olympic weightlifting. I’ve much less total strength for a big powerlifting whole and as a substitute extra particular strength and talent that’s helpful for weightlifting.


And so I scheduled my weightlifting meet first within the yr. My technique is to construct up extra total energy, even whereas I give attention to the particular talent of weightlifting, to have a higher base to focus my efforts towards powerlifting after the weightlifting competitors is over.


As I outlined the yr:


  • I deliberate the primary 4 months to be basic, the place I purposely lacked give attention to any of the disciplines and simply practiced all of them to one of the best of my potential.
  • I didn’t set targets for any of them however centered as a substitute on the method of doing.
  • Then I deliberate for 2 and a half months of give attention to weightlifting. That’s not to say I’ll cease practising Muay Thai or that I’ll lose sight of needing to improve my strength capability for powerlifting as I discussed earlier than.
  • But extra of my efforts might be centered on weightlifting, and I’ll deliberately strive to get higher to the detriment of the opposite two practices.
  • This is a completely totally different mindset from the primary 4 months of the yr.


After the weightlifting competition:


  • The technique was to give attention to powerlifting for 3 months, together with competitors.
  • Then shift focus to Muay Thai for 3 months and compete in that in some capability.
  • Muay Thai continues to be very new to me, so it makes full sense to wait till the very finish of the yr to check myself in any capability on this sport.


And to be clear, I’m not beneath the delusion that I’ll be lining up an precise battle. This check may very well be a controlled, full contact sparring session with somebody resembling my potential stage. I’m practising Muay Thai as a result of I like the follow, not as a result of I delusionally assume I’ll develop into a reliable fighter. I imagine in respecting and doing solely what a coach tells me to do. If he thinks I’m not even prepared to spar on this method, I’ll nonetheless focus my follow as if I had been.


Prioritize by Psychological Significance

All of those decisions are prioritized by psychological significance, which I feel is a appropriate methodology. Like I’ve talked about, even in case you emphasize just one factor, in case you follow many issues, you possibly can’t count on to grasp all of it in a yr.


So to me, it was most vital I did higher in Olympic weightlifting and Muay Thai over powerlifting. This logic was another excuse I put powerlifting within the center, deprioritizing it.



  • I competed in powerlifting for a number of years and am content material with what I did give who I’m. I’m planning to compete in it this yr not as a result of I’ve unfinished enterprise however reasonably as a result of it’s nonetheless one thing I’m very a lot vested in it as a coach and in precept.
  • Weightlifting, nonetheless, has been more of my passion for the previous couple of years and in what I’ve poured hours. So, I needed to put my greatest effort towards this, first.
  • Muay Thai is one thing that’s been refreshing and novel to me and one thing that I’ve discovered happiness and creativity. I need to put within the time and respect it deserves earlier than I strive to check myself in it, so this goes final.


Create Structure

If you need to develop your self via many practices, even when solely very slowly and recreationally, you want to create construction earlier than you add. Like my instance, this may be executed by sitting down and drawing out a yearly plan.


But the construction additionally contains your resolution making. Having self-determined guidelines on how to resolve what you really need to examine. Decide what’s uniquely you.


Decide the Rules

Make a listing, create the construction, resolve the principles:


  • Don’t worry if it’s not perfect
  • Don’t fear in case you assume chances are you’ll change it will definitely.
  • You don’t want to connect your identification to it.
  • You’re not unbreakably united to it.


What’s on your list to learn and improve on this year doesn’t have to be next year. You may create a radically totally different listing with one other construction.


But, when you resolve on one thing, see it via to the top as a result of the teachings discovered from enhancing one self-discipline will present you typically, common ideas that you could apply to every little thing. You’ve heard it earlier than, and it’s true, the way you do one factor is the way you do every little thing.


If you don’t see one thing via, a minimum of till you’ve discovered one thing new about your self, you’ll by no means earn the self-understanding for which you’re wanting. That is, you received’t construct the discernment to know if you’re susceptible to quitting when things get difficult or in case you want a totally different method that requires you to modify your perceptions. You received’t understand how to establish why these impulses to change come, and if they’re due to impatience or due to a wonderful draw to one thing extra genuine to you.


If seeing one thing via looks like a waste of your time, don’t be so certain. I learn one thing a whereas again that went one thing like this—you can learn something even from a bad book if nothing else than to understand how not to write or communicate. I can’t bear in mind the guide. If you be taught to enhance in one thing you be taught the skill of persistent effort, which you want for every little thing.


Prioritize by Physiological Significance

We’ve checked out enhancing in a number of disciplines by how we structure our practice, however once we cope with bodily actions, we’d like to contemplate the physiological calls for of the totally different stresses.


In Part 3, we’re wanting to enhance in a number of domains. We have to contemplate components reminiscent of:


  • Frequency
  • Recovery and adaptation durations between the bout of the exercise
  • Grouping related stresses
  • Properly layer every little thing on a weekly or month-to-month foundation


Just a little forethought will go a great distance in creating an satisfying and rewarding expertise.


Jesse competes within the sport of Olympic weightlifting and he was additionally previously a competitive powerlifter. He has been featured in important strength and fitness publications. You can learn extra from him on his website.


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