Doan Training Secrets

Doan Training Secrets

Apr 11, 2013

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The secret is….we don’t have any secrets! 

Honestly though, my dad and I don’t have some magic training program. We have just found what works for us and we build off it. Everything I know I have learned from my dad! So I do have to give him all the credit. I thought I would take this post and talk about a few things that I think are some of the most important pieces of our training.
1. Have fun! We are constantly laughing and having fun during our workouts. We really try to not be very serious when we work out. Of course we are serious about getting a good workout in and doing the best we can, but we aren’t so serious that we psych ourselves out. Lucky for us we have each other and some really great training partners that make this really easy. One of our training partners, Tom, bakes for us every Monday. Yes fresh baked goods (sometimes they are still warm) every Monday before we work out. Sounds counter intuitive I know, but it works for us! Haha My dad constantly told me growing up that if we aren’t having fun, we aren’t going to do this anymore. Needless to say, we are still having fun! 
2. Don’t force something that isn’t there. Sometimes you have a bad day outside of the gym. Whether it was a bad day at work, home, or wherever. If you woke up late, spilled coffee on yourself on the way out the door, co worker is giving you a hard time, didn’t have time to get a good lunch in, and then you go to the gym and you are still feeling all the days frustrations. You can’t expect to have a killer workout. Sometimes it’s ok to back your workout down a notch or two and just get some good lifts in rather than push something that just might not be there that day and leave the gym even more frustrated than when you came in.
3. Confuse your muscles. Muscles grow used to exercises if you continue to do the same ones over and over again. If you throw something new in there, they don’t know what hit them and they have no choice but to grow and get stronger! The only thing we do the same every week is our core lift (bench) and close grip bench. We are constantly changing what auxiliaries we do.
4. Always try and push your PR one notch higher in EVERYTHING! We don’t follow a percentage based training program. I know a lot of people do, and that’s great, it just isn’t what works for us. What we do is every week try and out do last week’s PR. So if I’m doing sets of 8 reps, and I did 100 for 8 last week, this week I’m going to try 105 for 8. We do this for all our lifts, including auxiliaries. That way we leave every workout usually having broken at least 1 PR!
5. Don’t miss workouts. This kind of ties in with number 2. No matter what, get in the gym! Doing something in the gym is better than doing nothing. Championships aren’t won sitting on the couch! Be consistent and PR’s are coming your way!

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