Training Ideas for When You’ve Hit That SLUMP [Part 2]

Program hopping is a real goal killer. But sometimes you just feel SO OVER the program you’re following.

LOOK. It happens to the best of us. And the trick is not to move to the next shiny thing but to mix it up periodically with training days that are quick, different, and still focused on important movements and muscles.

Something is better than nothing and sometimes veering from your goal a little can help you stay on track.

Check out PART ONE here, if you haven’t read it already.

And read below for more training day ideas that you can mix in when you’re just…

TRAINING IDEA #2: The 4×10

4×10 gives you a pretty good idea of what you’re aiming for with this training day: 4 exercises, 4 sets, 10 reps. So really maybe it’s a 4x4x10? It’s particularly awesome because you can do a 4×10 as a standalone workout which usually takes 10-15 minutes. Or you can do a big, heavy compound lift FIRST, then end with a 4×10 of support exercises.

When you’re planning a 4×10, you can choose 4 exercises that focus on the same muscle area or 4 exercises that work the whole body (typically a squat or lunge, hip hinge, press, and pull).

Hips Don’t Lie 4×10 (15 minutes)

  • Rotational Deadlifts x 10 per side
  • Kettlebell Skater Swings x 10 per side
  • Bodyweight Transverse Lunges x 10 per side
  • 3-count Moutain Climbers x 10

Complete each set of exercises one right after the other. Rest as needed, but try to save your rests for in between sets. Finish 4 rounds and mark your time. That’s how we’ll measure progress!

Full Body 4×10 (10 minutes)

  • Goblet Squat x 10
  • Push-Ups x 10
  • Feet Elevated Glute Bridge x 10
  • Single Arm Bentover Row x 10 per side

Complete each set of exercises one right after the other. Rest as needed, but try to save your rests for in between sets. Finish 4 rounds and mark your time. That’s how we’ll measure progress!

Sometimes you can even get by with a 3×10.

TRAINING IDEA #3: Sprint Training

Not every quick and dirty, mix-it-up workout has to include weights. Sometimes athletes just need to sprint. Sprint workouts are great because it helps your body learn to move dynamically as a unit and requires FULL extension through your lower body joints (ankles, knees, and hips) which is part of becoming quicker and more explosive on skates.

Sprint training can be as simple as just getting out there and sprinting:

  • Hill Sprints => sprint to the top of the hill and walk back down; repeat 5-8 times
  • Track Sprints => sprint the straight-aways and walk the corners (200m each); repeat 4-8 times
  • Sled Sprints => get behind a weight sled, if you have access to one and push it for 15-20 yards followed by a rest
  • Skate Sprints => you can do this at your venue or outside on long pathways; sprint for an allotted time/rest for an allotted time (you choose!)

Or focusing on sprint drills so that you can break down the mechanics at various points:

Basic Sprint Mechanics Workout (15-20 minutes)

First of all, warm-up first. For real. Sprinting cold is bad news bears.

  • Forward Start (3 x 5 per side) => staggered stance start, sprint 5 yards and coast to a stop
  • Jog to Sprint to Stop (1 x 10) => 5-yard jog directly into a 10-yard sprint; stop as quickly as you can after the sprint
  • Jog to Sprint (1 x 10) => 5-yard jog directly into a 10-yard sprint; coast to a sop
  • Up 2, Back 1 (3 sets) => 1:3 work-to-rest ratio; keep hips low on direction changes

Rest as needed in between reps, but try to save your longer rests for in between sets. Time your Up 2, Back 1 reps as a way to measure progress.

Stay tuned for part 3 for EVEN more training ideas to help you beat your slump!

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About IronOctopusFitness

Online athletic training and nutrition coach, full-time mom, okay skater, and connoisseur of all things tea, chocolate, and roller derby. I'll help you unleash your inner athlete by building a strong, capable body that can withstand whatever life throws at you.

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