In the ever evolving and changing world of fitness training there seems to be a long standing rivalry between 2 divergent camps of philosophy that never quite goes away. The 2 camps I’m referring to are the Work Smarter Not Harder Camp (WSNH) and the Just Work Harder Camp (JWH). These 2 rivals have very strong proponents on both sides of the fence and some really strong opinions about each other.
The WSNH camp believes the JWH camp to be a bunch of neanderthals who have no concept of the science of training, no knowledge of how to program exercise and recovery, and who are headed straight into the very scary realm of over-training and injury. The WSNH camp consistently programs the correct ratio of work:recovery to ensure both adequate exercise and time off to rest. They do not break records or push limits. They pride themselves on their health, but may lack in the realm of being fit.
The JWH camp believes the WSNH camp to be a bunch of pencil pushing weenies who wouldn’t know a heavy weight if it fell on them. The JWH camp thrives on challenge, pushing the limits, and mental toughness with no regard for that sissy recovery stuff. They pride themselves on being uber strong and fit, but may not actually be healthy.
So Which Camp is Right?
Turns out, they both are. Why should it be one or the other? Why not work both smarter AND harder at the same time? Crazy, you say – who woulda thunk it?
By blending a little bit of programming science with a lot of heart, you can come up with a way to manage the best ideas from both camps. The real key here is that when you work harder, you must recover harder! Recovery is considered by some to be taking a step backwards, pulling back the throttle, backing off on the intensity. Yes, in a sense that is true. You will take a step backwards in order to propel yourself 2 steps forward. Think of your recovery work like shooting an arrow – you must pull it back before it can fly powerfully towards the target.
How Does it Work?
A key idea in generating greater amounts of intensity on your workout days is to use your off days as active recovery days, not complete rest days. Unless you are doing something wrong, there should be no need to have a complete rest day where you do absolutely nothing.
Let’s take a look at a typical Monday – Wednesday – Friday split for example where Tuesday and Thursday are the “off” days. Most people, when it comes to the off days, use them as an excuse to put their feet up, take it easy, and just relax because they know the “real” work is coming the following day. Taking our concept of notching back the arrow from above, however, this complete rest day does not pull the arrow back and prepare it to leap forward. It simply allows the bow to remain slack and keeps the arrow stationary. Much harder to shoot forward from this position.
Some ideas for making Tues/Thurs active recovery days are:
- Joint mobility (this something you should be doing every day, regardless!)
- Yoga
- Walking
- Hiking
- Running
- Bike Riding
- Swimming
- Basketball
- Tennis
- Martial arts training/practice
These things can be done by themselves or in combination to recharge your body and actively recover preparing yourself for the workout to come. It’s much easier to go from light activity to more intense activity than it is to go from a dead stop. As your body adapts to the active recovery work, you’ll find your ability to push the intensity on your work days gradually increases. Now you’re working smarter AND harder!
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