Every workout has an intended stimulus which can be reached through different levels of pacing, or by being conscious of how you are splitting up the repetitions. These factors are dependent on your fitness capacity, level of coordination and competency with the movements. Taking some time to analyze how you will best approach a workout beforehand not only gives you a plan to fall back on when you are fatigued and struggling to think, but also gives you the best finish possible for the workout. 

There are a vast number of workout variations that you could come up against, but we have a few in mind that will cover the majority of differing workout styles:

• AMRAPs (As many reps as possible)
• For Time (As fast as possible)
• EMOM (Interval work)
• Chipper 

Creating a plan

The workout stimulus:

Firstly, identify what style the workout is (as stated above) and what is required of you. Is it short and sharp? Long and slow? Work and rest periods incorporated in the workout? High skill? Heavy weight? Etc. From here you will have a better idea of what pace you will be wanting to use/maintain. 

Your capacity (what can and can’t I do):

Internal analysis of knowing what you can and cannot do is key. For example if you know that you can maintain sets of 10 T2B unbroken comfortably, and the workout requires you to perform sets of 5 T2B then you know you will comfortably be able to maintain those sets. The same thinking applies vice versa, if you can maintain sets of 5 T2B and the workout requires you to do sets of 10 then you will have to split the working reps according to your capacity. 

We need to be realistic rather than hopeful when it comes to self analysis of capacity. Overreaching past what we are capable of will alter the workout stimulus, potentially cause you to break down in technique due to fatigue, and result in a less than ideal performance. Know what you can and cannot do, be realistic, and stay within your means for the results. 

Warming up / preparation:

The important steps begin before you actually start the workout. Getting your body primed in a way that is specific to what is coming up, gives you the best possible chance of performing at peak capacity. For example, if the workout requires high levels of shoulder mobility and you know that is an area of weakness for you, prepare by mobilizing, stretching and performing warmup movements that emulate the ones in the workout. If you know the workout is going to elevate your heart rate near red zone levels, then elevate your heart rate beforehand so you are ready for that – both physically and mentally. Your warmup will put you in the best physical and mental state for the workout. 

Scaling:

If you know that you cannot perform the workout at the weight, volume of reps, or movement required, then scaling is needed in order to maintain the workout stimulus. Choose a movement / weight / rep range that will keep you as close to the original workout stimulus as possible without being out of reach of what you can do. 

Mental preparation:

The mental side of a workout can be the ultimate separator for a lot of people. As cliche as it sounds, it can make or break you. Now that you have a plan put together it is about “buying in”. What is buy in? It is acceptance, confidence, determination, and adaptability. Acceptance of what your body is going to go through during the workout. Confidence in your own abilities. Determination to stick to your plan as best as possible. And, being able to adapt on the fly if need be. Breathing drills, quiet time, solo walks, or even listening to music are some good ways to allow for you to zone in mentally. If you can keep your mind and emotions under control then you will have greater success in a workout.