CrossFit

Back on track after lockdown

Meyken Houppermans
Founder and Head Coach
Whether you’ve been working out during the Corona lock down or not, you need a smart strategy for when your gym re-opens or starts offering outdoor training sessions. Here are 3 steps on how to do that, plus what to expect from your coach.

Physical and mental deconditioning

We as athletes and as coaches need to be fully aware of the fact that all of us are affected by the lock down. Physically as well as mentally, in varies ways and some  more than others. For example because you haven’t worked out as often, as intense or as heavy as you normally do. Or you haven’t worked out at al or have been doing a lot of the same stuff (lack of variation is a common yet unnecessary problem of home workouts and can lead to nasty injuries and one sided overload).
 
For most of us, our bodies have been exposed to different types of movements and postures, (think of the prolonged periods of sitting at home) at a different intensity, in a different environment, with sometimes different input in the form of food. Count to that the mental effects of the lock down: Work- life balance related stress, feelings of anxiety, insecurity, fear,  loneliness, feelings out of being out of control.
 
Our body and mind are connected as a whole. The physical en mental changes in our lives during the lock down have deconditioning effects on our “whole”. Therefore, we need to be really smart on how to pick up our game when the  gyms re- open or start offering outdoor training sessions. You do not want to get blinded by your excitement or let your enthusiasm be your only guide in  how to approach your post-= lock down training regime.
 
It’s of the most importance to not underestimate the deconditioning effects, in order to prevent injuries in the long run. We need to take this seriously, without acting like a wussy: it’s about training smarter, not just harder.

Three step- strategy

1. Set realistic expectations and reassuring thoughts

Don’t expect yourself to pick up where you’ve left before the lock down. Scale down the weights, duration and intensity. Slowly but surely rebuilt a strong foundation. Be patient, trust the process. You will get back and grow stronger again. Let these reassuring thoughts be your guide, don’t freak out.

2. Assess yourself daily

Assess yourself every morning: how does your body feel? Do you mentally feel  at ease, excited, or down and stressed? How’s your energy level? What tension, soreness or other obstacles do you need to take into account while  working out? Let the signs your “whole” gives you, be your guide.

3. Be coachable

Give your coach input to work with. Your self- assessment is valuable information for your coach to guide you with your smart strategy. Be coachable by being patient, trusting the process and your coach!

What to expect from your coach

You can expect your coach to guide you in setting up realistic expectations and in affirming reassuring thoughts. Sometimes your coach will push you a little bit, and sometimes your  coach will slow you down.

You can also expect your coach to use his coach- eye to assess you physically and mentally. Not only in your technically execution of the exercises, but moreover in picking up those little signs on how you’re doing physically and mentally. And on the basis of that to tailor training sessions to your needs in order for your to get ack  on track in a healthy, smart yet challenging way.

 Create your own health!©