Breaking out of your routine and doing a random workout can provide immense benefit to your training program.
Consistency and discipline are important in any training program but sometimes you can benefit from doing a random workout. It doesn’t have to be something scary. You’ll find great benefit in just going to the gym on a random day and doing something simple.
Last Thursday , I felt the itch to go to the gym even though I had an intense workout the day before. I felt good and just wanted to get something done. I felt great at the end of the workout and it made me think about the benefits of doing random workouts.
Benefits of Random Workouts
Greater Appreciation: You develop a greater appreciation for your workout routine. Sometimes I take my workouts for granted since I’m so used to the same routine. It becomes automatic. By doing a random workout, you actually have time to think about your workout routine.
Recovery: Doing a random workout will help you with muscle recovery. The fact that you’re moving your body means you’ll be promoting blood flow throughout your body.
Learning New Things: Random workouts can teach you a lot about your body and what it needs to progress. By doing a random workout, you’re getting out of your comfort zone and that’s when you’ll learn a lot about yourself. You can take what you learn use it to help you achieve your goals faster.
Happiness: If you’re someone who loves fitness, getting in any workout will bring you joy. Personally, I feel like a kid in a candy shop when I step in the gym. The endorphin boost you’ll get from the workout also helps with the happiness.
How To Select a Random Workout
When doing a random workout, I recommend choosing something that will contribute to your fitness goal. Even if the impact of the random workout isn’t as large as your normal workouts, at least you’ll move a step closer to your goals.
You can do an intense workout or a workout with moderate intensity. The best way to decide workout intensity depends on what day you’re doing the workout. If the random workout is at the start of your training week, go for higher intensity. If it’s in the middle or end of your training week, it’s best to go for moderate intensity workouts.
This goes hand in hand with my personal training philosophy. I always like doing my hardest workouts at the start of the week. This gives me momentum that I can carry into my following workouts. I’m also fresher at the start of my training weeks.
The random workout I did followed the moderate intensity approach since it was near the end of my training week . During my random workout, I did a lot of movements I was familiar with but the format was completely different.
Deadlifts: I did five sets of three at 225 pounds. These were regular deadlifts at a steady speed. My rest periods were four minutes, which is pretty long for this level of training intensity. The purpose of this was to get in some extra reps. I learned from Strength Coach Pavel Tsatsouline that you can get stronger by increasing the amount of times you do an exercise. By getting in more quality reps of a movement, I’m making my nervous system more efficient at that movement that movement. A more efficient nervous system means greater strength potential.
Weighted Dead-Bugs: I did dead-bugs while holding two 12 pound dumbbells. The added weight forced my core muscles to work harder. I want my core to be as strong as possible so I can generate more power and be safe during my heavy lifts. I did 10 reps of these in between my deadlift sets.
Iso-Lunge: I did one minute isometric lunges on each leg. The purpose of this was to improve muscle endurance, strengthen my joints, and to work my glutes.
Bag Work: I finished the workout with bag work. I did three rounds of hitting the bag. Each round was two minutes long. It was a good way to get in some cardio.
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