Conquer Your Weaknesses: Steps to Get Faster Results

G'day team! I've just wrapped up the first phase of my Hyrox training, and I wanted to share some insights with you. Transitioning from an ultra-marathon training schedule to one that focuses more on top-end strength and speed is no easy feat—it takes time and patience to adjust. One of my favorite subjects during my Master’s degree was periodization, the practice of planning physical training to maximize performance.

Step 1: Set Your Goal

Before creating any training plan, you need to establish your end goal. But here’s where I’ve added my own twist: the test phase. While testing is a regular part of strength and conditioning to track progress (usually every 8 weeks), I like to test for another reason: to identify not just where I’m strong, but where I’m weak.

Step 2: Test Your Abilities

During my testing phase, I use different modalities to target specific skill sets, like:

• Squat test: Absolute strength

• 5km time trial: Anaerobic capacity

• Bench press: Upper body strength

• 30-second Assault bike: Strength endurance

Once I review my scores, I notice a trend—while my aerobic fitness is solid, my absolute strength needs work. That’s where I start to focus my efforts.

Step 3: Attack Your Weaknesses

For Hyrox, 70% of my training hours will be dedicated to improving strength. So, if I train for 10 hours a week, 7 of those hours are in the gym working on strength. You can follow my progress on YouTube as I document this journey.

Step 4: Apply to Your Own Life

This update isn’t just about my training—it’s about one of my core values: progress through identifying weaknesses. Focusing on what you’re not great at can lead to the biggest improvements. Think of it like this: Your strengths might only give you marginal gains, but working on your weaknesses offers much more potential for growth.

Let’s say your goal is to improve your cooking. Maybe your weakness is chopping, planning, or mastering a sauté. By honing in on those weak spots—like watching YouTube tutorials on chopping techniques or setting aside time to plan meals, or following Eat Like a Legend recipes—you’ll see significant progress faster than if you just stuck to what you’re already good at.

The concept of identifying weaknesses goes beyond just fitness or cooking. Recently, many of you have been asking if I get my blood work done, and I do—regularly. Based on step 2 above, I always like to know where my baseline markers are. As a partner with Hone, I get my blood work done quarterly, tracking over 50 biomarkers. With this data, I work with their team to make lifestyle adjustments that address any deficiencies. By understanding your biomarkers, you can pinpoint areas where your internal health might need attention and take steps to optimize your overall well-being.

I’ll keep updating you on my Hyrox progress and how I’m working on my weaknesses. In the meantime, check out episode 1 of our new YouTube workout series this Saturday — where I find my weakness. And if you want to work on your cooking, here’s my Delicious Prawn Tacos with Mango Salsa recipe to practice those chopping or sautéing skills—or maybe just to get better at planning ahead.

Cooking Time Breakdown

1. Prep: Should take 15 minutes (10 if you have the Breville Paradice 9)

2. Cook: Should take 5 minutes

3. Assemble: Should take 2 minutes

Remember: Your weakness is your lowest-hanging fruit for growth. Find it, focus on it, and watch yourself progress in leaps and bounds.

QUESTION FROM THE COMMUNITY

Are Wearables Accurate for Calorie Tracking?

In previous newsletters, a lot of you have been curious about the accuracy of wearables like fitness trackers and smartwatches for calorie tracking, and the answer is yes! I’m a huge believer in the power of WHOOP. It’s been a game-changer in helping me track my health and optimize my training for upcoming athletic events, as well as my daily routines. Devices like WHOOP and the Apple Watch are incredibly powerful tools for giving you real-time insights into your daily calorie burn, activity levels, and even sleep patterns. These gadgets are based on advanced algorithms that combine your heart rate, movement, and personal data to offer a reliable estimate of your energy expenditure.

While no tool is 100% perfect, wearables have proven to be a game-changer in understanding overall health trends. They help you stay on top of your activity levels, making it easier to maintain or adjust your fitness and nutrition goals. Plus, their continuous monitoring allows for more accurate day-to-day tracking than manually logging workouts or relying solely on calorie estimates. Wearables provide a solid foundation for your health journey, empowering you with the data you need to make informed lifestyle choices.

Catch you next week, legends — where I’m giving away the Breville Paradice 9!

#EatGoodFeelGood