Do you treat your relief work like carnivores that you treat vegetables?? After the main steak event?
As a coach, I see it every day – people who go through the movements without intention or concentration, as if they were gulping down mushy, boiled vegetables.
When done right – deliberately and calculated – it does not feel like a simple part at the end of the workout. In fact, many of your profits are made here. A bit like a perfectly cooked and spicy vegetable dish!
Ancillary works, defined
Before I go ahead, let's talk about what aid work is:
It is the work you do that essentially complements the other strength and capability work in your training. Additional work should help to increase the profits that you already have with the most important exercises, such as: B. squats, deadlifts and pressing. Additional work may include rehabilitation exercises that can help you resolve weak points in your movement patterns or compensate for muscle fluctuations.
Things that you might recognize as additional work are movements like glute bridges, back spreaders, lat pulldowns or even mobility training. Often these movements seem simple, but if you build a lot of tension in your body while running a glute bridge or a dead beetle, I do not care how fit or strong you are to be tough.
If you can relate to any of the following, you may miss the mark during your ancillary work,
Evaluate your additional work experience
Ask yourself the following questions:
1. "This pace is crazy slow, I do not have the time, I just do it a bit faster to get through."
If you've ever thought about it, you probably will not benefit from the benefits.
2. "That's not so hard, why am I doing that, what muscle should I feel?"
If you felt this during the work, focus on building as much tension as possible in your body as you work through the exercises. In other words, try harder.
3. You do your work as you scroll through Instagram.
If you're able to casually work through your social media help, chances are you're not putting in enough effort and definitely missing the intentional intentions we've been looking for. If you make contacts at this time and meet up with friends at the end of the workout, something is certainly not right.
4. "What takes so long?"
If you are always the first one to finish, at the end of the training, think about how to approach the simple part.
5. You have done a lot of relief work for your glutes and hamstrings, but this has not resulted in increased strength of your squats or deadlifts.
If ancillary work does not lead to profits elsewhere, it may be time to confuse your ancillary work or coach yourself and figure out where to miss the mark.
6. You skip it altogether and opt for 100 burpees instead.
If you feel that you need more volume all the time and are not leaving the gym until you feel like you are being hit by a bus, but you are not improving as fast as you think is right, then something is not okay and you probably need less burpees and more ancillary work.
7. Wondering what accessories are … Hmmm …
Take auxiliary work seriously. Just like vegetables, it brings you profits when you do this,