How To Work On Your Training Weaknesses

How To Work On Your Hybrid Training Weaknesses

My favourite thing about Hyrox?

You will always been good at something!

Likewise, there will also be something you could work on!

Chances are, there will be always be something that you would consider a weakness.

So how to prioritise this in training?

Well, the key isn’t to completely stop doing ‘everything else’ and do tons of our weakness.

This way, or strengths become our weakness, and weakness become our strengths.

This is where I went wrong after my first race.

My sled push was decent, my sled pull and burpees were not.

I went away and nailed anything and everything that would improve my sled pull and burpees.

Deadlifts, box jumps, devil press, kettlebell swings, you name it!

I had to make them feel easier on the day if I were to get a better time.

And it worked! These 2 stations felt a lot easier.

But all of sudden, the sled push felt super heavy!

So I realised there and then, there has to be moderation between strengths vs weaknesses.

This is the formula I use to build weaknesses but maintain strengths:

The 2:1 method.

You should be doing double the amount of work on your weakness to your strengths.

But this doesn't mean completely ignoring your strengths!

What does this look like in practice?

Let’s say you struggle with burpees and lunges, but your sled push is OK!

Over the course of a week, include 2 conditioning protocols centred around lunges and burpees, maybe one of a moderate intensity and one in a compromised state.

Then, make sure you’re including at least one block of quality sled push within that training week.

This will allow us to hit the minimum effective dose to maintain our strength, but substantially prioritise our weakness.

 

Do this over the course of a full training programme, and you’re guaranteed to build up your weakness just simply through frequent exposures to it and progressive overload!