Instinctive training. What does that mean? Well, let’s look at the definition of the word instinctive.
in•stinc•tive/inˈstiNG(k)tiv/Adjective:
1. Relating to or prompted by instinct; apparently unconscious or automatic: "an instinctive distaste for conflict".
2. (of a person) Doing or being a specified thing apparently naturally or automatically: "an instinctive writer".
3. My interpretation is a physical “sixth sense” or a feeling that comes naturally. This can be developed after years of learning your body inside and out, both physically and mentally.
How I relate this to my style of training is an instinctive feeling that comes from somewhere within, a sixth sense if you will, that combines a “mind to muscle” connection. I consider variables such as sleep, food timing, and overall energy/mood when gauging my workouts for a particular day. After thirteen years of intense training, I am almost fully instinctual in all facets of my training, cardio and diet. I will touch base on the “training” portion in this blog.
I do not follow a specific training split.
(Example) I may train for seven days straight with two days off. I may train for two days on with two days off. Or I may train for five days on with one day off. I may do double splits when I feel it is needed. I am extremely tuned into my mind and body, especially during contest preparation mode. I can feel when it is necessary to bring something up that is lagging.
I do not follow specific workouts.
However, I know what muscles I am going to be targeting based on the “Priority Principle” and considering other variables including physical/emotional stress, energy, and injuries. I have a good idea about what exercises I will begin with, but after that instinct takes over.
For example, when it comes to my training splits, I know what specific muscles I will be targeting that day. I know what my warm up will look like and have a good idea of where I will begin. But as far as reps and sets, I have no set number....ever. If I walk in, warm up and am feeling Herculean strong, I will decide to make that a heavy iron day and lower reps. If I feel a little under the weather (but not sick) or tired I will force myself to blast through a high intensity workout. This will include giant sets, drop sets, super sets, plyos, and bursts of HIIT cardio in between sets. Efficiency is always kept in mind and I strive for fast, intense workouts. If I complete an exercise and my “mind to muscle” connection is stronger that day then I will do as many sets as my body tells me to do. Let’s take front squats as an example. If I only planned on four sets when I started, but they’re feeling great and I’m feeling it from within, I may work up to ten to twelve sets. In extreme cases, I will pull back on other exercises with fewer sets or just throw them out the window for that day.
It took me over a decade to develop this instinctual style of training. Slowly it comes…but it’s steady throughout. It does however have somewhat of a snowball effect over time. That is, if you have the discipline and patience to endure.
Matt “Swoll” Christianer
Mattchristianer.com
Facebook/mattswoll
Twitter@mattswoll
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