The Importance of Intensity in Your Workouts and How to Use it Safely

INTENSITY is what drives our progress and results.

How heavy were your weights, how many reps did you do, how long did it take you?

These are all direct expressions of our intensity (or power).

This is also why your coach (wink wink) asks to see these metrics and wants you to keep track as well.

What results are we shooting for?

Well, what are your goals? Are you looking for changes to your body composition? Are you training for an event? Are you trying to run a 5 minute mile?

Adding intensity to your workouts is what will move you closer and closer to that goal.

OK, I'm ready! But am I ready?!?

BEFORE intensity comes mechanics and consistency.

Mechanics means you can perform the movement with proper form and range of motion.

Is your coach still giving you corrections to your form, or are you getting A+'s every time she sees you move?

Consistency means you can do this for multiple reps/sets/sessions AND that you do this regularly (you are showing up!).

Not only when performing your strength lifts, but when doing your conditioning are you moving well?

Are you missing workouts regularly or is your compliance in the gym (or at home) darn near 100%?

If you've mastered both, then and only then is it time to add intensity.

How do I know if I'm adding too much intensity and am in danger of injury?

Your coach is keeping an eye out, but be aware of yourself too!

When your ability to maintain proper form and range of motion becomes comprised, you've added too much intensity and it's time to reduce speed to refine your technique.

So what do we want?

WE WANT RESULTS!

How do we get it?

BY ADDING INTENSITY TO OUR WORKOUTS!

How do we do it?

WE MOVE MORE WEIGHT, WE MOVE FOR MORE REPS, & WE MOVE FASTER!

3,2,1 LET'S GO GET IT!

Jonathan’s workout is:

As Many Rounds As Possible in 7 Minutes of:

5 Push Ups

7 Kettlebell Swings

9 Air Squats

Watch how he:

Moves WELL! He’s maintaining is form.

Moves QUICK! He’s moving with intention.

NO WASTED TIME! He’s got his space set up to optimize workout flow.