21 Day Fit Tip: How to Track Performance and Keep Intensity at Peak
If you’re rocking the 21-Day Summer SuperCharger with us (nearly 2000), here’s a vital tip for maximizing every moment of the 21 minutes you’ll be training each day.
The 21-Day-SSC is a rapid transformation program where you give it everything you’ve got, going ALL OUT for 21-minutes a day, for 21-days straight.
The 21-minute workouts require absolute focus and intensity. You’ve got to keep the pressure on. You can’t afford to mess around. And that’s just what the program is designed to do, with the 30 seconds of training followed by the 30 second rest. [repeat]
About the 21-Day Summer SuperCharger
But first, if you’re not on board with the 21-Day SSC yet, today’s your day. Check it out, dive in and hang on. There’s still time to get in the flow and get your body beach ready for summer Visit: 21-Day Fit Summer Here
[following the Bodyweight / bootcamp style workouts? See comments below]
Rather than the standard model of 12-10 or 8 rep sets, in the 21-Day SSC you’re pushing reps to the clock, not the count. This really changes things and you’ll feel it. It’s quite a different experience.
Here’s a way to track your output. Use the workout Trackers [here - opt in on right to get them] and record the weight pushed and total reps for each set. Do this for the entire 21-minute workout.
Then, when you’re done score it. That means do the math: Multiply the pounds lifted x the reps completed (for each 30 second interval) and add them up.
For example: Bench Press : 200 lbs x 15 reps = 3000
Now, let’s say you just stick with this set weight for each of 3 sets. Add the total, 3,000 + 3,000 + 3,000_ = 9,000 lbs.
When you’ve completed this simple math and score your entire workout you’ll have a total pounds moved in 21 minutes number. Record that. That’s your baseline, the number you’re going to best each workout.
Now, as this can take a few extra seconds here and there, I suggest you mark your first workouts, then keep a loose track in the middle weeks and record the last week. This way you are keeping yourself honest and getting a closing measure of performance—but not jacking your focus each workout with too much record keeping.
Download the 21-Day SSC Push workout and give it a look. You’ll see how easy it is to track your total output. And keep the performance edge.
[NOTE About Bodyweight workouts
The bodyweight bootcamp workouts generously provided by veteran Bootcamp Genius Jonas Deffes of NolaTrainer.com are similar in set up in that you can measure and track performance by counting circuit… not just reps. Because they are set to change from one move to the next on rep count, you measure by tracking the completed circuits.
Alright… let’s get on it now!
Here’s to Your Life @ Full Strength… FAST!
Shawn
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mark hiddleson
Shawn,
Day 4/21 and it’s awesome. It’s true, the focus required to complete the 30/30 work-rest tests you. i have a quick question about the drop sets. i am assuming you use the same weight for 30 seconds then drop for the following set right?
Thanks for putting this challenge out there. It makes it exciting to be part of something greater with my fitness goals.
mh
Evan
Hey Shawn,
Left this question on the fb wall. When I did the pull and legs portion according to my stopwatch following the sheet my workouts were done under 21 minutes. I was tracking reps and weight all the way down the sheet. Just making sure I’m on it. I have compensated by doing the exercises I felt was weakest again. Thank you. This is day 8.
Evan