Be Intentional.

Perform with rigorous intent.

The endless grind, day in and day out, eases you into a lull. Repetition after repetition. Set after set. You can’t remember how much weight you did last time or what rep/set/tempo.

Why are you even doing this?

It’s hard and you're not tracking anywhere rewarding. You realize that you’ve failed to set goals. You got swept away from your intent and there’s no meaning to mitigate the suffering.

Been there ☝️

I think it is a sticking point for a lot of people. After years of training, returns diminish and progress becomes more difficult to achieve. If there is inadequate structure to your regimen because it has disintegrated or because it never existed to begin with, you will wind up in that place eventually.

So what is the antidote?

Intent will inspire vigor. When I find myself in a rut, the first thing I do is introduce structure.

PLAN.

I will not begin to workout without a plan. Program for yourself or find an Instagram influencer who has done it for you. Time management is key here.

I jot down a workout in my notes on my phone so that I have it at my finger tips. This allows me to better push myself and provides a better sense of accomplishment when the programming is completed.

UPDATE.

Try something new. Planning provides structure and innovation introduces new stimulus.

I typically look to Instagram to find new and creative movements and incorporate them into my training.

EXECUTE.

Decide how you want to structure your weekly splits and employ steadfast discipline.

I only program days that I know will not be interfered with, and I leave the other days flexible to avoid blowing up my week. For me, that means weekday early mornings are strictly programmed, weekends have to flex because it is probable that life will get in the way. If I have access to a gym while traveling, I can still get up before the rest of the world and get my work done. I do.

If I’m thorough I will break out of my rut and find myself in a new groove in no time.

The groove is the place where purpose is forefront in your mind and all of the effort has a true heading. I savor my time in a groove, knowing that it is fleeting. But finding that sweet spot is why I train so hard.