A FEW ACTIONABLE TIPS: HOW TO REST WHILE PERFORMING VOD
When performing WOD (Workout of the Day) exercises, the main thing is not strength – but time, no matter how paradoxical it may sound. In a short period of time, you need to perform a lot of robots for the next metcon or speed exercises. But even the most desperate and professional athletes need rest while performing WOD. However, how to make it not ashamed to write the time on the board, how to make it so that the conscience does not torment about the unfulfilled elements and approaches? Sometimes beginners (and not only) athletes make one mistake: they too succumb to blissful moments of rest just when they have to tear and throw everything around. But here’s the problem: how to allocate rest and exercise time most effectively?
1. DON’T LEAVE YOUR SEAT
First advice. This advice clearly tells you – in no case leave your seat, do not leave the barbell, do not let go of the kettlebell, etc. This is, of course, a psychological moment. The athlete must always be face to face with the task at hand, even during rest. Do you need water? Make sure that she is nearby so that you do not have to take more than two steps from your “battlefield”. Never go away and turn your back on what else you have to do.
2. PROPERLY ALLOCATE TIME FOR REST
Second advice. The second tip concerns the competent and efficient allocation of rest time, which athletes often neglect during WAT. There are two problems here. Either this rest is deliberately delayed, which cannot be done in any case, or this rest is uneven: first twenty seconds, then ten, then fifteen, rested on the barbell. The rhythm gets lost, and this leads to a terrible inefficiency of the whole process. After the exercise is completed, you should step back (no more) from the place and mentally count down the predetermined time. Better, of course, to have a clock or timer. Before the end of the rest there are about three seconds – start moving towards the projectile. And get ready to squeeze out of it as much as your body and will are capable of.
3. MAKE OPTIMAL USE OF THE TIME WHEN SWITCHING BETWEEN VOD EXERCISES.
Third advice. After deciding to perform an exercise of a different type, with other shells, you should make the most of the travel time from one object to another. You should not rush and rush to the next shell and immediately try to do with it what you did with the other before. All the same, you will get only a few repetitions, since the body is already squeezed out from the previous exercises. The time it takes to move from one projectile to another is best used for rest and, in general, for a few more seconds to stand in front of a new “battlefield”.
4. OBSERVE PROPORTIONS
Fourth advice. The main thing in the exercises is to observe the correct proportions of execution. For example, an athlete wants to perform such a combination: fifteen barbell lifts – first on the chest in a rack, and then the same number of pressing shvung lifts. Many athletes break the pleasure – they do the first exercise with a ruminant approach: they take one or another shell in seven and eight. However, in practice, this approach is not very effective. Instead of breaking these lifts into two reps, it is much more productive to do nine or ten lifts, and then about six and five repetitions of the push press.
5. REST WITH EASY WOD EXERCISES
Fifth advice. Each athlete’s VOD program may include exercises that he can perform with maximum ease. Therefore, if you come across such exercises in a daily complex, use them for relaxation. This must be done even if the athlete is confident in his abilities, in his technique and can perform such an exercise quickly. Such exercises are quite effective for further preparation for more difficult ones. Since there is an extraordinary variety of exercises, here you should choose exactly the one that the athlete does perfectly. For some, box jumping can be real fun and relaxation, and for some it can be a real challenge and a hard time.
And one more nuance. You should be aware of the entire set of exercises as a whole and take a close look at each: understand which exercise takes much more time to start a re-approach. Therefore, based on the characteristics of the beginning of repeated visits to a new stage of execution, you should choose the most productive exercises. For example, when performing kettlebell swings, you should perform this exercise as long as possible, since a break taken during execution will take a lot of time and it will be much more difficult to return to this exercise. While you are doing simple box jumps or something else, you should think about what lies ahead – those exercises in which you need more strength and energy and where the time saved for rest is much more important.