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Recently someone asked me how hard they should be training every day. My answer surprised them. They expected me to say something like 10 every day. And honestly? That would have been my answer 15 or 20 years ago. Of course, that was also when I was training under the philosophy that it’s only a good workout if someone is bleeding at the end. Martial artists, what can I say!?
I like to think I am a little smarter than that today!
RPE is your rate of perceived exertion. It is completely subjective and is
going to vary from day to day and workout to workout as well as task to task.
The basic chart is this: 1 is no exertion at all. You got out of the chair,
opened the fridge, and sat back down. 10 is all out, nothing left complete and
total effort. You are lying on the floor in a puddle of sweat (and maybe tears)
unable to do anything but stay in a fetal position and hope someone got the
number of the bus that just ran over you!
Your training should only be a 10 once in a great
while and then usually in competition. Your usual training sessions should be
in the 5.5 -8 range. Once or twice a month you should strive to hit a 9. Once
or twice a week you might hit an 8 during a particularly challenging metcon. Your
weight training sessions should rarely get above a 7, even when you are near
your 1 rep max.
With the Open coming soon you are going to have an
opportunity to get close to a 10. If you can get close to an RPE of 10 on an
Open wod you will have achieved full effort.
Full Effort is Full Victory!
John Mariotti
www.sunday-stories.blogspot.com
775-338-2412
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