Coming Back Smart

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Week 1 of my journey back to the competition floor!

Coming back the Smart Way.

Smart Training is knowing when to push, when to scale, when to progress and when to rest.

Week 1 of training for my first competition post surgery has been fun but oh so humbling. I didn’t loose all my strength or skills in the time I took off but my maxes and cardio are definitely down. I do not regret taking a step back but I was still humbled by how heavy weights I had previously taken for granted felt or how quickly I get tired.

I legit made my friend count my kg math and I used a calculator to double check because I was convinced my bar was 95#, it was 75#.

But even though I have a set goal in mind and I want to do my best at the competition I am in NO rush. I plan to train smart and come back the RIGHT way, the SMART way.

I have chosen to follow Comp Train as I have always loved Ben’s ideology and training methodology. He got me to my peak once so let’s see if his program can do it again!

I believe that every smart training program follows periodization in some form. Periodization is a method that uses the cycling of training types (endurance, strength, power, etc) and progressions in order to build up particular focus or goal desired in an athlete through continuous, gradual and dynamic waves of loads, and volume. There are many types of periodization methods and you can mix and match in numerous ways to achieve a goal, over long or short periods of time. But what they all have in common is smart, concise and programed training for maximum performance and all include in some shape or from smart recovery as well. And this is Comptrain to a T.


What’s the goal of the day?

On his program he has two sides, Open bound and Regional bound, with more heavier weights and more gymnastics work. Even when it comes to the Open side I can’t go all RX even half the days. It’s super humbling, but that’s okay. I check my ego, focus on the goal of the day and scale from there. If it is a WOD (workout of the day) with a weight that would have been heavy and challenging at my peak I keep it heavy, but heavy in relation to my strength now. If the goal is to sprint and move I make sure the weight is challenging but let’s me do that. With the goal of getting back to RX in due time.

Same goes for gymnastics. I have no Muscle Up (MU) volume and my chicken wing comes out strong. So if MUs are in a WOD (workout of the day) I scale. I use a band and focus on a correct pattern of pull vs BSing and chicken winging my way through it. Smart movement. Smart training.

Think of exercises as a video game. Until you can kill the monster in the castle you can’t pass to the next level. Until I can do a MU fresh without chicken winging, I can’t move on to the next level aka ditching the band.

I would rather check my pride and use a band for a week or two, do it right and come back stronger and more efficient than BS my way back to just say I can do this move or that.


Don’t blow yourself out.

This also means I won’t be doing MUs every single day. My muscles would be under recovered and I would be doing more damage than good. My arms, and hands won’t handle that and especially because I have more than one thing to focus on and address in training overall up until competition day.

One of the biggest rules if you want to train again the next day is, “Don’t blow yourself out.” This is so important.

Training smart means training thoughtfully and programming meticulously with appropriate time, volume and progressions so that you can progress and peak to your fullest potential.

Every days goal is to train but not blow yourself up so that you can not come back the next day. A smart program knows that, a smart program adheres to that and plans each day so you can train hard and give it your all. It trains different muscles, different patterns of movement and even different energy systems and skills.

Training so hard you can’t come back the next day, or even worse that you injury yourself, ruins your progress worse than taking a day off does or scaling to an appropriate progression.

If I do thrusters every day I may get better at thrusters but I’m also going to get injured.

Working different body parts or in different ways each day with appropriate progressions in both weight, volume and skill level is how you can improve without overtraining.


Recovery didn’t mean quitting.

This doesn’t mean you can’t give it your all every day, quote the contrary. If you train smart you CAN give it your all every day verses burning out or injuring yourself.

I strongly believe that training smart is the most important aspect when it comes to training in general, but especially when it comes to programming proper recovery. Smart training allows for proper rest and recovery so your body can be at it’s peak for the next task at hand. Proper rest doesn’t mean being lazy and not working out or not pushing your limits, it means scheduled and appropriate rest and recovery both in and out of the gym. If I don’t train smart and recover smart, I’m not going to be able to train at my best potential and I’ll mostly likely injure, fatigue and burnout my body out. And that is the opposite of my goal.

It also doesn’t mean you won’t be sore. There’s a difference between crushing yourself and working hard and getting sore. Day to day sore is fine. (There is also a difference between injury and sore. Listen to this too and I’ll be addressing this more detail in a post soon.) An occasional crushing worked in is functional to test you capacity, but your body can’t maintain or improve being crushed every single day, day after day.

Competitions crush for a reason. They’re an ultimate test. But training is a slow progressive build to that test with recovery built into that progress. Training smart allowed that recovery and peak performance. This means training smart so that your muscles work and progress with time and ability to recover in between.


And Comptrain does all this beautifully. That’s why I choose it, love it, live it and lift it. Haha

Stay tuned for more updates! 😘