When to Push and When to Hold Back

### Episode Overview Clayton and Jennie discuss the important topic of modulating training intensity—when to push hard in your workouts and when to hold back. They explore why hitting 100% intensity every day isn't sustainable (especially as we age), how to make smart decisions about your training approach, and the critical importance of consistency over intensity. ### Key Topics Covered **Why You Can't Go 100% Every Day** - Your body breaks down without recovery, increasing injury risk - Lack of proper rest affects movement quality and positioning - Intensity can become the enemy of consistency—burning out leads to quitting - Different life seasons (new parents, job changes, etc.) affect your capacity **Strategies for Modulating Intensity** - Look ahead at the week's workouts and identify which align with your strengths - Push harder on workouts in your wheelhouse - Use weakness days for skill development, not max effort - Match your effort to workout design (shorter/intense vs. longer/steady) - Remember: plans don't survive reality—be ready to pivot **Making Day-Of Decisions** - Use the warmup as an assessment tool—pay attention to how your body feels - Don't predetermine your intensity before warming up - Give yourself grace to shift expectations based on actual readiness - Sometimes you feel terrible but hit PRs; sometimes you feel great but struggle - Your coach's advice: "How your body feels is a lie" (sometimes) **The Mindfulness Factor** - Check your ego at the door—it applies to both athletes and coaches - Be present and aware during warmup sets - Use each rep as information to guide your decisions - Ask yourself: "How am I really doing today?" - Take ownership of your training—coaches can guide, but you know your body ### Main Takeaways 1. Consistency beats intensity for long-term results 2. Don't predetermine your workout intensity—assess during warmup 3. Life circumstances, sleep, stress, and even menstrual cycles affect performance 4. Give yourself permission to pivot your plan based on how you actually feel 5. Use workouts in your wheelhouse as opportunities to push; use weakness work as skill practice 6. Being present and mindful during training helps you make better decisions ### Who This Episode Is For - Athletes who feel guilty about not going all-out every session - Anyone struggling with consistency due to burnout - People navigating life transitions (new parents, career changes, aging) - Gym members who want to train smarter and avoid injury - Anyone who needs permission to listen to their body