How to Make the Most of your Training Program (Part 1)
Training programs. They’re one of the most misunderstood aspects of lifting. Many athletes constantly search for the next best one, trying to discover the “secret” “magic” exercises that will suddenly put 100 lbs on their total. They spend hours overanalyzing variations, sets, reps, and rest periods- often, an exercise in futility. While programming is an undeniably important component, it gets overcomplicated far too often.
Very few lifters truly need to spend time debating semantics over which squat variation is better for them. Most of you only need to be consistent with the one you’re doing right now.
Your program is as good as you make it. A program is solely a drafted blueprint to success- it can change over time, it can be adapted, and additionally, it can be interpreted and implemented differently depending on the individual. Two athletes with the same background and same goals can follow the exact same program yet achieve different results. Why is that?
Rather than trying to scour the most “optimal” program out there, divert your time and energy to optimizing the application of yours. That intention will make all the difference in your long-term success. Read below to apply this sentiment to your training.
3 Factors in your Success on a Program
Your Consistency & Adherence
If you’re not training consistently, how can you expect to see results?
A great program followed 50% of the time will lead to staleness and stagnation.
Everyone wants those big, flashy PR numbers. We all want to get strong- at least- if you’re spending any time Powerlifting, you do.
Yet a much smaller percentage of people will take the time to actually put in the work.
If you are dissatisfied with your results on any given program, the first question you must ask yourself is: “How consistent have I been?” Only if your case is 90%-95% of the time or greater; should other factors be considered in your seeming lack of progress.
We all hear about the importance of consistency in any goal we’re trying to achieve. Yet, when it comes to doing the damn thing, many people have no idea what’s entailed.
Consistency looks like showing up to train without fail for months and years:
It means sometimes turning down social events to make it to the gym,
It means getting your session in before/after a long, busy work day because you made a commitment to yourself.
It means doing the quiet work, the sub-maximal building for the majority of the time, the grueling sessions that aren’t filled with heavy SBD PRs but instead- lower-RPE volume sets- (because that’s what leads to the sexy singles down the road),
It means making your training a way of life, where decisions outside of the gym impact success inside of it, and your habits begin to change as a result of your athletic pursuits,
It means sometimes lowering the load or having to modify, yet continuing to make it in & lift in whatever way possible,
It means moving the weight despite mental health struggles, family issues, and job conflicts that arise- when burdened by the chaos of life, you carve out a space for yourself to focus on your ambitions.
Consistency does NOT mean going balls-to-the-wall every session, pushing RPE Insanity, and throwing caution to the wind. That’s unsustainable and a quick recipe for burnout.
Yet it requires some amount of sacrifice. There’s a tradeoff involved. Consistency means slightly less flexibility with your time & schedule- and a higher level of discipline. Making this transition and overhauling your life can be difficult; and requires a lot of work. You have to determine if it’s worth it to you. Luckily, Powerlifting is a hobby sport and doesn’t take nearly as much time- or consume quite as much mental capacity- as most other sports:
You can still be a human and a Powerlifter simultaneously.
Consistency in this sport is about dedication and routine, but participating doesn't require you to give up everything else you enjoy- which would be difficult to ever maintain.
Every single accomplishment you desire will require some level of compromise and changing your habits. It’s the nature of achievement, the only way to make good things happen for yourself. You must determine if the earlier bedtimes and increased commitment to the gym are worth the 300 lb Deadlift you're pursuing. And those two elements begin to intertwine: the milestone becomes more significant knowing what it took to produce it.
A program is nothing without consistency. So if you find yourself skipping the gym regularly, constantly having to reschedule or bail out because of events that pop up, or because you aren’t motivated to train-
Don’t be surprised when your results feel lackluster.
You cannot expect to achieve greatness without showing up for it. Consistency isn’t always as simple as doing the damn thing, and there may be barriers that hinder you, but if you’re serious about strength goals, it’s time to address those. You could be following a shitty program, but if you’re adhering to it, you’ll likely see some results. All your body needs to get strong is to practice the same lifts and progress in them. Those are the two basic principles of strength development: specificity and overload. The rest matters far less. So, rather than worrying about which exercise variations to include, worry about how you can make it a priority to consistently do the ones written for you. Give yourself six months of never missing more than 1-2 training sessions, and see where it takes you.
2. How Closely You Follow Your Program
The last point was solely about the act of making it to the gym. This one is about how you use that time.
Step #2 related to consistency is less the simple behavior of attendance; and more so what those sessions entail.
You could be coming to the gym often, but are you genuinely following your program?
-Seeking to apply it to the best of your abilities?
-Clarifying the why behind movements, accurately following the percentages & rest periods, performing each lift with focus & intent, and trying to make your reps look as clean as possible?
These details, your approach to each session, can predict your success on any training program.
Whether you’re going through the motions- or giving each lift all you’ve got- will drastically change the stimulus you receive. Programming should be well-thought-out and intentional, but it’s only the first half. Your application of it is what truly matters.
No one can put that effort in except for yourself: you cannot expect a program to do the work for you.
Maybe you don’t need to change shit and reinvent the wheel. Instead, the answer could be as simple as better execution.
Fully commit yourself to what the program entails.
Don’t allow your ego to get the best of you- stick to your prescribed intensities.
Stay patient: if your current phase isn’t about going heavy, don’t go fucking heavy.
If the goal of a movement is technique or proficiency, seek to perform it as sharply and focused as possible.
Time your rest periods. Make every rep better than the last. Execute like your coach is judging every single detail:
That’s how you set yourself apart.
That’s what separates good athletes from greats.
The program's complexity is irrelevant, it’s the interpretation of it.
You trust your coach, right? At least, I’d hope you did if you’re paying someone hundreds of dollars a month to be in charge of your athletic career. Show them with your actions. If you really thought you knew better- that maxing out on a random day or skipping your accessories were the wiser option- you wouldn’t be paying them, would you? Hiring a coach isn’t enough. You have to take responsibility for your efforts daily. Let go of your preconceived notions, impatience, and uncertainty, and see how far you get. We all need to outsource help and learn from others to be the best athletes possible, no matter our strength level, and trusting someone else with your program is the first step.
Moreover, your program may need to adjust as you go through the phase. That’s why tying yourself to every minute detail is nonsensical- these prescriptions are only a drafted version of what your sessions may look like:
-Maybe you start noticing a twinge in your shoulder,
-Fatigue is rising,
-Or your lifts look clean, and you get a bonus thrown in somewhere.
Nothing is ever perfectly set-in-stone because bodies don’t operate robotically- and instead- fluctuate daily. A good coach factors this in, making necessary changes when there’s a reason to.
Once you’ve got your consistency in check, shift your focus to creating the most high-quality training sessions possible, applying your program to the best of your abilities, and that’s when you’ll transform.
3. Your Mentality Toward Your Training
This is the exact same point as above, right?
Yes and no. Of course, a crucial aspect of execution is mindset. But I want to dive deeper into your ethos around training.
Showing up to the gym and following the plan is a physical manifestation you take to succeed: You’re doing what’s asked of you, you’re putting effort in, and you’re committed. That alone will take you really far.
But- how you go the extra mile- is by connecting your brain to your training program.
The question to ask yourself here is, “what does my training mean to me?”
Is it one of your coping mechanisms for the stressful whirlwinds life throws at you?
An opportunity to feel empowered when you’ve previously believed you were weak?
A source of comfort, restoring your tired soul when you spend your days giving to everyone around you?
A goal you can perpetually chase, increasing your self-belief with each new accomplishment?
When you can channel these purposes into your physical work, the two strengthen one another. You unlock capabilities that were previously beyond your own awareness, and you derive more meaning from each success.
Your lifts can be an extension of yourself, representing a deeper philosophy of your individuality. You can use the exercises on your program to connect you with the person you’re striving to become, with the values that mean the most to you.
When you define what this intention is, everything else falls into place:
You show up to the gym more focused. You give out that extra rep, push a little more, eek out an extra five pounds, or a sharper and smoother lift (depending on what the day calls for). The sum of monotonous efforts becomes a quest for self-development.
Adopt the athlete mentality. You are not simply exercising; you are training for a goal. You are fully aware that every small change could be the difference between you reaching said goal or falling short. And that goal means a hell of a lot to you. So, you do damn near everything in your power to produce the most success possible. You eat right. You prioritize your sleep. You apply yourself to each training session, minimizing distractions. You get under that barbell even when it scares you. You stand up with the weight even if it’s everything you had. You make that pause an honest one. You focus on the cues your coach calls out to you.
And, you remind yourself that these endeavors have underlying, multilayered objectives that resonate with you, which sparks your motivation to continue doing them. As a result? You level up as an athlete, which feeds the desire for more, so the cycle continues.
Legitimately, your outlook toward your own training can determine your success and longevity in this sport. Physically doing the work is essential, but whether you’re mentally directed or wandering dictates what type of athlete you become and what you derive from the process.
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Powerlifting programming is a highly discussed topic among athletes and coaches. Many lifters, especially new ones, perpetually look for the secret key to unlock their athletic potential, falling into Shiny Object syndrome. Yet, this is an exorbitant waste of time and energy. Instead, the vast majority of athletes are better off focusing on their current program. Dialing in consistency, execution, and approach to whatever plan you’re following now will make all the difference- down the road. A program is not enough to determine your success, it’s simply a possible blueprint for that intended outcome. How you actually apply it is what matters in the end. If this sport truly means something to you, shift your focus to the effort and intention you’re giving it, and that’s how you forge your sought-after achievements.
