How to Train Like Robinson Crusoe

[geesler]

How to Train Like Robinson Crusoe

One of the hardest things to do is to train alone. Unfortunately, this is the reality for a lot of people. This is especially true if you are lucky enough to get out of a commercial gym and train at home. While dynamic days are pretty easy to train alone, it’s the max effort days that are killers. And I mean this literally. The bench press can do some serious harm if a bar comes down on your neck or face. So how does one train alone? Here are some helpful hints:


1. Make sure you set up your safety pins to catch the bar if you miss. This is a no-brainer, but it needs to be reiterated.

2. When doing board presses you have two options: 1. Place the boards underneath your shirt and let the shirt hold them to your body. This will give you a legitimate excuse to wear Under Armor. 2. Using some sort of strap around your body to hold the boards. I have done both options and they both are acceptable, but not great. But since there is no alternative, try them both.

3. Now the most important question: How do I not get crushed? The answer is to not fail! Simply put, do more sets/reps at 90-95% but don’t go any higher. An example workout would look like this:


1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 90%

4. Since you don’t have any training partners, you may want to start videoing some of your workouts to see how your form is.

5. Turn on some music and meditate before you start lifting. Since you don’t have anyone to help push you, you are going to have to be stronger mentally and bring your own intensity to the gym.

6. Remember this: I’d rather train alone that train with a group of wimps. So don’t think that you are missing out by training alone. This is the cards you’ve been dealt so make the best of it.

7. If you are training alone and with a bench shirt – don’t do it. I can only see problems with this. The answer: find a group of guys that can help you out.