WORKOUT: Timed Intervals and Repetitions
Organizing and documenting your progress can be one of the most eye-opening experiences in your self-improvement journey. It will give you insight into consistencies that provide you the best results, as well as open your eyes to what themes exist; and how they can overlap.
Timed intervals and repetition or rep count are the two most common formats you will find when you train. Rep count is one of the simplest ways to stay focused, as well as motivated while you are extremely busy; or between larger goals. All you have to do is set a goal number to achieve, then assign it a specific time interval for completion. The rep count alone is strong, but the timed interval brings it to life. It could be as short as 20 seconds; or as long as 30 days. The shorter time frame lights a fast-burning fire, whereas the longer one creates a slow burn that will keep your drive illuminated for a long journey.
Our experiences with these formats came to light with the original 10,000 Rep Challenges we hosted back in the day. These taught us how to set a specific number as a goal, and then work to achieve it in 30 days. They also taught us how important the answer is to the question, “How to eat an elephant?” The answer is, “One bite at a time,” which translates into breaking down the large number into smaller, more conquerable bites that you can digest. 10,000 seems like a lot, but realistically, it is only 333 repetitions per day.
The 10,000 Rep Challenges eventually gave birth to our more recent 300 Challenge that we’ve created free and online for everyone. The 10,000 Rep Challenge typically focuses on one range of motion, whereas the 300 Challenge sets up a rotation through multiple ranges of motion. This type of challenge has been highly successful because it offers both the focal point of 300 reps, as well as a way to beat boredom by changing the exercises every day.
Both of these formats work, and best of all, you can adjust how many repetitions you do to accommodate your schedule. This freedom allows you to adjust to your body’s output level and schedule, as well as keep your training interesting. If you are fresh, you can do 50 reps per set, and all you have to do is six sets at some point during your day to reach 300. The opposite concept will work as well, where you can do 25 reps per set for a total of 12 sets. You could even break it down to 10 reps per set for 30 sets. Again, the format is up to you, your body, and your schedule.
We love these two methods, and we know that they work. We highly recommend you try either one and find out for yourself. You will learn more than we can put into words as you train through the experiences these challenges give you. Select an exercise such as push-ups, squats, or whatever. Set a start and completion date to finish your 10,000 reps or join our simple 300 Challenge, and see how much you improve physically and mentally over the next month.
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Guro Larry, Sonja, Lauren & Tori St. Clair
Martial Way Legacy
"A Compass to the Preservation of Bruce Lee’s Philosophy and Legacy"
http://www.martialwaylegacy.com
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