WORK CAPACITY

How much physical work (including training) is your limit? How much work per day, week, month, or year can you handle without breaking down? Where is the point at which you get sick, injured, or "just" mentally overloaded? That limit is your WORK CAPACITY. Like any physical ability, this limit is highly individualised from person to person. Moreover, it varies from day to day.

YOUR WORK CAPACITY IS THE LIMITING FACTOR TO ALL OF YOUR EFFORTS!

How can you improve your WORK CAPACITY?

We could compare a training stimulus to a drug dose.

"Besides NOTHING" leads to nothing.

"A OVERDOSE" leads to side effects, illness, or in the worst case, death.

The OPTIMAL dose delivers exactly the desired result.

The MINIMAL effective dose delivers progress with the least effort.

The MAXIMUM Dose (your limit) usually requires 80% more effort without delivering better results than the optimal dose (usually worse).

Your daily, weekly and monthly dose of physical work including training should be in the range between minimal and optimal.

Start light and slowly work your way up to find your individual "dose".

STRUCTURAL BALANCE

Decades ago i read ACHIEVING STRUCTURAL BALANCE. Following this guideline can help athletes to find weak links. For "normal people" we should not forget that everybody is different.

MY EXPERIENCE:

The ratio between upper-body-pushing and upper-body-pulling is very important for everybody.

Imbalances often cause pain and injuries.

DO THIS:

Take the same weight for pushing horizontal and pulling vertical. 

Take the same weight for pushing vertical and pulling horizontal.

Double the total amount of pushing-repetitions for pulling.

Pushing is 30 reps.

Pulling is 60 reps.

(Details of the concept)