A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities, different motivations, and different "drives" -- and therefore they will respond best to a program that most closely matches their individual traits. An enthusiastic endurance athlete who regularly runs marathons or cycles long distances, for instance, would likely struggle mightilty on a program that calls for them to frequently hit singles or doubles on the big compound lifts. Likewise, an amateur powerlifter probably wouldn't enjoy the burn and sweating of a bodybuilding workout. We could say that in these examples the lifter would be training in inhibition, that is, against the things he enjoys doing.

 

A better program for compliance (and therefore, better for outcomes in the long run) is one that matches a lifter's natural drive. Endurance athletes still need to lift, but will probably do better with a program focused on 4-5 big compound lifts for sets of 3-5 reps, perhaps only two days per week. Simple and effective for general strength training. This kind of program won't prepare the lifter to hit impressive 1RM's, but it will build muscle, build strength that will carryover to the endurance activities, and won't interfere or take away too much time from the fun endurance training.

 

If you have big goals, however, you may need to train in an "inhibitory" manner for a while. For the average person, taking your deadlift from 405 to 500 may take a couple years and will definitely require some sacrifice in other areas of physical fitness. You will likely have to cut out all non-lifting sports and physical activites while you train for this, and you may have to gain more bodyweight than you want to for those sports to facilitate the lifting. This is not a bad thing, but you should have an end date if you want to stick to your goals. White knuckling your way through two hard years of training is not going to work for most people.

 

Understanding your drives can help you setup a program that you will comply with, and because of that compliance, you'll see results and have some fun in the process.

 

 

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

 

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com