Took 2 weeks off due to some injuries/pushing it into the red zone BUT - here's what I did over those 2 weeks...
1.) Jacked up my HIIT/interval training to boost VO2 max. Mostly recumbant bike work (being February). Coast on level 13 for 1min, sprint for 15sec on level 23. Rinse, wash, repeat.
2.) Foam Rolling/Chiro. The foam rolling I took really seriously this time. WONDERFUL stuff, and helps immensely. I perform this while resting between sets now, alternating with visualization
3.) Concentration/Focus exercises. 15 min/day, minimum
Result?
Got my avg daily waking heart rate down to 54 beats/minute. Blood pressure down to 120/65. Upon resuming training, cut my intra-set recovery rest intervals in half. The concentration/focus exercises? An absolute BOON to balancing on one leg/balance in general on the advanced uni-lateral stuff.
Even if you're not taking time off, please do look into upping 1 or all 3 of these, especially the concentration/focus stuff. It's VASTLY under-estimated. I have an entire section on how to do this in the upcoming BP Bulletin March newsletter https://theblueprintbulletin.com/subscriptions
It takes but 10min/day, and delivers REAL RESULTS in the gym. Think about this for a minute. We all spend a LOT of time/money training our bodies/pre-hab/re-hab and taking various supps.
How many are training the MIND?
Try this: Find a quiet place where you won't be disturbed. Shut off the TV, lights/cell phone/computer/ipad/iphone/ieverything. Now light a candle.
Now, for 10min I want you to focus intently on that flame. Other thoughts/sounds will intrude, but place them gently but firmly to the side. Keep your focus on that flickering flame and repeat, "focus, focus, focus"...
You'll be shocked how difficult this is at first, given our multi-tasking/multi-everything world. 10 minutes will seem like an eternity. Yet with PRACTICE, you can train your mind's powers of concentration/focus and hone this skill to perfection. Imagine the difference in your mind/muscle connection during work sets and training in general.
It takes around 20 sessions to become GOOD at it. 3 weeks in, you'll be a believer. And oh, it's FREE...
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