Avoid Junk Fitness Training at all costs!

Junk fitness training refers to extra work or sessions that don't significantly contribute to your fitness goals. Often unnecessary or inefficient, this type of training can actually hinder your progress.

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As someone who's been in competitive fitness for a long time, I was once guilty of junk fitness training too! But experience has taught me that many people are doing too much 'junk volume' in their training programs, getting them nowhere.

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Don’t compare yourself to others

You might see your favourite athlete or competitor training for many hours per week and think you need to do the same to match their level. However, you should never compare yourself to someone else's projection on social media. Everyone is different and responds to training differently.

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Junk volume can lead to:

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• Overtraining
• Increased injury risk
• Slower progress
• Wasted time that could be spent on more effective training methods, recovery, or living your life
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Take it from me: it doesn't work, and less is often more!

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The ideal amount of training for any athlete

In my experience, the optimal training schedule includes:

1. 3-4 key sessions per week where you put in all your effort
2. Complementary sessions that support your key workouts but aren't essential for progress
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There's no need to pad your program with extra work just to say, "I trained 10+ hours this week." If you've completed what your coach assigned, what benefit will you get from adding more runs or an extra squat session? None, if you've done the key sessions correctly.

In fact, excessive training likely leads to:

• Increased fatigue
• Overtraining
• Higher stress levels
• Risk of injury or burnout
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These factors can prevent you from executing your KEY sessions effectively, resulting in a lack of progress.

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Closing thoughts

As a coach, I always emphasise quality over quantity. The work I assign my clients has intent and purpose. Remember: don't be afraid to cut out the fluff in your fitness routine!

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Still not convinced? Consider my credentials:

• 30 years of experience in competitive fitness
• Ex-Elite Triathlete
• Crossfit World Record Holder
• Currently one of the top Hyrox Athletes globally
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If you want to optimise your training and avoid junk fitness practices, I'd be happy to help. Get in touch with us and let's discuss how to make your workouts more effective!

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