3-2-1: Progressive Overload, Develop your base, and Practice mindful Transitions
- damianvotta
- Nov 7, 2024
- 2 min read
sent by Damian Votta I NOVEMBER 7 2024
3 Hyrox Tips
1 - Prioritize Progressive Overload in Your Training
Why it Matters: In HYROX, your body needs to adapt to sustained, repeated stress. Progressive overload helps build the strength and stamina needed to handle those intense race stations, from sled pushes to lunges.
How to Apply It: Each week, aim to increase either your weight, reps, or training intensity slightly. For example, if you’re working on sled pushes, add a little more weight or increase your reps gradually. This progressive increase will condition your body without risking burnout or injury.
2 - Develop Your Aerobic Base
Why it Matters: Building a solid aerobic foundation is key to lasting through the entire HYROX race. The better your aerobic base, the more efficiently you’ll manage your energy and recover between stations.
How to Apply It: Incorporate low-intensity, steady-state cardio, such as a 45-minute Zone 2 run or a moderate cycle session, into your weekly routine. This will improve your endurance, making each station less taxing and keeping you fresher for the next.
3 - Practice Mindful Transitions
Why it Matters: Every second counts in HYROX, and how quickly you move from one station to the next can make a huge difference. Practicing transitions can help reduce wasted energy and time.
How to Apply It: When training, work on moving efficiently between exercises. For instance, practice setting up your equipment beforehand or moving quickly from a rowing machine to a kettlebell for lunges. Building this muscle memory in training will pay off during the race.
Listen to Coach Damo explain here in this reel
2 Lessons We Learnt This Week
1 - The Power of a Good Evening Routine
In our busy lives and intense training, winding down has been crucial. This week, I realized how my training and lifestyle were affecting my sleep, impacting my recovery and overall performance. Adding breathwork to my nighttime routine has helped me relax, leading to better sleep and sharper mental clarity during workouts. The results have already been huge: more energy, clearer focus, and overall better performance in my sessions.
2 - The Value of Friendships Aligned with Your Goals
Having friends who share your goals and values brings a unique strength to your journey. Surrounding yourself with like-minded people not only fuels motivation but also helps you stay accountable. For those of you still looking to build these connections, start by becoming clear on who you are and what you value. The right people will come into your life as you continue to pursue your goals and align with your own vision.
Watch the Emotions of HYROX Reel here - https://www.instagram.com/p/DB-7vPetY5B/
1 Question For You to Ponder This Week
1 - If you gave 100% every day – not just going through the motions but truly living each day to your full potential – where do you think your life could be in 12 months?
Until next week,
Damian Votta
Hyrox Heroes Founder
#1 Growing HYROX Crew
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