Kickstart Your Progress with Instinctive Training

STACK Expert Roger Lockridge defines instinctive training and explains how it can help you stay motivated and get results.

As great as it is to have a full plan written out to follow when you train, there are times when sticking to the same routine week after week can be boring and ineffective. It can lead to loss of motivation to give your best and lackluster results, both in the short and long term.

The cure is to implement instinctive training.

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Instinctive training is exactly what it sounds like. You walk into the weight room or gym and go through an entire workout based on how you feel and what you have available to train with. Occasionally going with instinctive training has three distinct advantages:

1. It will revitalize your motivation.

You can have fun with your workout and do what you enjoy doing. Do you like going heavy? Focus on heavy weights and low reps for every movement. Do you prefer higher reps to challenge your endurance? Go for 100-rep sets.

2. It will shock your body and spark results.

The body is very smart, and it adapts quickly to how it's being used. Thus, it can be easy to reach a plateau, where no matter how hard you train, results are at a standstill. Changing your program puts your body through something it doesn't expect, and it will do what it has to do to prepare for that type of training again. This is how the body improves in strength, growth or fat loss.

3. You'll get smarter as a trainer.

Coming up with a plan and seeing the results can help you better understand your body. You will learn what works and what doesn't work. Creating your own plan instead of following someone else's can help you appreciate why exercises are positioned where they are and how they can best help you as an athlete.

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How to Do It

Instinctive Training

Ironically, there is a plan for not following a plan. Instinctive training has some structure, but it's based on a few fundamental principles, so there is still plenty of freedom for you to create your plan.

1. Train to achieve your goals.

Commit to training tools and methods that will help you do what you want to do as an athlete. The ends need to justify the means.

2. Use as much as you can of what is around you.

Include barbells, dumbbells, kettlebells, machines, your body weight, and anything else that can help you. All the tools of the trade have their advantages, so use as many as you can.

3. Have fun.

One of the main reasons to go instinctive is to motivate you to train harder. Make sure to enjoy what you do so you will be able to improve mentally and emotionally as well as physically.

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