Thou Shall Miss No Reps

Thou shall miss no reps

Do you find yourself lacking confidence to consistently hit reps when doing strength or oly work?

Do you find yourself constantly going to the point of no return and missing reps?

Is missing reps becoming the norm, a habit that you’re used to?

If you answered yes to any of these questions then read up. This challenge is for you, should you choose to accept it. What is the challenge you ask? Read on friend :)

DURING ANY STRENGTH BASED WORK (i.e., 5x5, 6x4, 3x2 >60% of 1RM) DO NOT MISS ANY REPS FOR EIGHT WEEKS, IF YOU MISS A REP ADD ON ONE MORE WEEK TO THE CHALLENGE.

“That sounds hard, why I should do it?" I hear you ask. There are three good reasons why making a deliberate effort to not miss reps in training can bolster your performance and technique to new heights. In particular;

1)      The way in which you conduct and practice a movement will influence how you subsequently perform that said movement. This is a basic idea of human learning and motor control, that is, the specific way we perform or do something influences the likelihood of us performing that action in the same/similar way again in the near future. In this case, the more you miss reps for a particular movement the more you are likely to miss subsequent reps, as the saying goes ‘practice becomes habit’.
Just to be clear, this does not mean that missing the odd single at 97.5% will doom you to the land of no reps for eternity. It is more of a case that when missed reps become a common theme in your lifting than this will drive subsequently more misses and lead to possibly stalled progress.

2)      There really is not too much wrong with missing the odd rep as I have stated above, so it might seems strange to go the complete opposite and demand no missed reps for 2 months. There is however some benefits to having this deliberate attention to not missing over a long period. In particular, it fosters a focused mindset with attention being paid to every rep and attention to detail on technique and this includes a conservative approach to weight selection.

3)      Finally and most importantly, as result of No 1 + No 2 above, we can start to build some momentum into our training as we are no longer missing lifts and we are in the habit of focusing on every lift and deliberately practicing quality movement. Inevitably, the result of these effects is to increase our confidence in performing these movements and the ability of our bodies to handle this workload. This leads to a positive roll on effect where making lifts becomes a habit and the fear/habit of missing lifts becomes a thing of the past. Once you are at this stage PB’s will be soon to follow.

Coach Christia. 

PhD (Sport Science, Exercise and Health)
Bachelor of Science with First Class Honours in Human Movement
Bachelor of Physiotherapy (currently undertaking)
Cert III Fitness
Cert IV Fitness
Powerlifting Australia Accredited Coach (Level 1)
Crossfit Level 1
Senior First Aid