We all have days, even weeks, were we just need to get into the gym, get sweaty, and get out. After all, training isn’t your job. 

But hopefully those times are an exception to the rule. What rule? 

Brining intention to your training. 

Before each lift, during each rep, being present and really experiencing your training and thinking about the progress you want to make. I’m not one for traditional meditation, but when I’m about to start a set or take a lift, I’m fully present and only present. 

Most of us have heard of the 10,000 hour rule to mastery, made popular by Malcolm Gladwell in his book “Outliers.” But there is more to progress than simply putting in time. 

In “The Talent Code,” author Daniel Coyle argues that it’s not simply putting in time that counts, but the quality of the time. He uses the term “deep practice” to describe the zen like state that one gets when things just seem to work. Athletes call it “being in the zone.” My developer husband sometimes refers to it as “flow.” 

Those that progress the fastest at anything learn how to tap into deep practice. Bodybuilders chase that pump. For myself, smiling before a particularly difficult lift helps focus me to that point. 

How will you find flow and bring intention to your training this week?