A technique day might seem like an easy or even pointless workout, especially if you're new to the program. These sessions often involve low reps and light weights, but they serve a crucial purpose in your training.
Develop technique without adding fatigue: Technique days are designed to help you refine your lifting form while minimizing fatigue. For example, you might see workouts like 3-6 sets of 2-3 reps at 30-60% of your max. These sessions are intentionally lighter to avoid taxing your muscles and joints while still providing valuable technique practice.
Technique decays faster than strength: As you get stronger and lift heavier weights, you’ll need more time to recover between intense sessions. However, because technique tends to degrade faster than strength, it’s important to practice regularly. Technique days help you maintain the frequency of practice without the added strain of heavy weights.
Practice makes perfect: These days allow you to focus solely on perfecting your form. Use the lighter weights as an opportunity to be extremely mindful about every aspect of your lift—your balance, breathing, and body positioning.
Prepare for heavier sessions: By sharpening your technique on lighter weights, you’ll be more prepared and fresher for your next heavier session. The goal is to get all the benefits of technical development without added fatigue, helping you lift better when it matters most.
Focus on form: Treat the lighter weights as if they were max loads. Run through your technique checklist in your head—where is the weight on your foot, how is your breathing, how is your balance? The more intentional you are, the more you'll benefit from these sessions.
Improvement over time: As you become a more experienced lifter, you'll be able to use even lighter weights during technique sessions and still see benefits. For example, some elite lifters squat with as little as 40% of their max during technique days and still get a lot out of it by focusing on the details.
