Improve Like a Pro, Choose a Training Focus

Why does Lebron James have a 40" vertical? How come goalies in the NHL can do the splits like world-class gymnasts? Yes there may be some genetic factors at play here but ask any athlete and they'll tell you that it's taken years of focused training to get to their level. Do you have a clear focus for your training? If not, it may be a good idea to take a page out of their book and start. And guess what, PUSH is here to help.

This week, we’re going to show you how easy it is to use the PUSH app to switch your training focus and we’ll briefly outline why specific exercises are associated with a specific training type.

How to change your training focus (Figure 1)?

Step 1 - Navigate to the Training Screen.

Step 2 - Click the currently selected Training Focus to open a drop down menu.

Step 3 - Click your preferred Training Focus to select it. Your options are:

  • Strength - Lift heavy and develop your max strength
  • Hypertrophy - Bulk up to defend against the toughest competition
  • Power - Improve your explosive movements in the gym and in the game
  • Speed - Develop a lightning first step and blow by your competition
  • Muscular Endurance - Build stamina and sustain your performance on the field
  • None - You can train with no Training Focus, but PUSH Assist won't provide any suggestions.

Figure 1

Why would you want to change your training focus within one session?

Most training programs have one overarching focus (i.e. I want to get strong) but other training qualities may also be targeted (i.e. speed). That being said, you won’t perform a hang clean exercise while training for strength. Even though hang cleans will increase your strength, they’ll primarily be used when speed and power development are the goals. Figure 2 provides an example of a typical session where strength is the focus - but where other training types are also being targeted.

Figure 2

PUSH Assist - Is it for you?

If you’ve turned PUSH Assist on and you’ve chosen a training goal, you’ll be provided with a load and rep recommendation after every set. You’ll need to go into your settings to turn PUSH Assist on (Figure 3). Keep in mind that these recommendations are a guide, a virtual spotter if you will. If you’re training with a coach or buddy, make sure they provide feedback on your form and technique so you don’t get hurt.

Following your own program? No problem - simply turn off PUSH Assist, and do not select a specific goal. This will allow you free range of all exercises. You can use your personal experience, along with the velocity outputs, to manage training loads.

No matter how you cut it, make sure you train with purpose. 

Figure 3