Cold Steel: Staying Consistent Through Winter
Don't let the drop in temperature kill your progress. Learn the mindset tactics, warm-up protocols, and gear essentials to keep training hard in the cold.
1. The 'Rule of 10-Minutes'
The hardest part of winter training is leaving the house. Give yourself 10 minutes: if you're still miserable after a 10-minute warm-up, you can go home. Spoiler: You never do.
Your brain just needs to overcome the 'initial friction' of the cold air.
2. Joint Preparation is Critical
Cold weather makes connective tissue less elastic. Spend double the time on joint circles and light cardio. Jumping jacks and mountain climbers are your best friends in sub-zero temps.
Warm hands mean a better grip. Wear thin, grippy thermal gloves until you're ready for your working sets.
- 3–5 high-quality reps per set
- Full control in the transition
- Stable dip at the top
3. Shorter, Higher Intensity Sessions
Winter isn't the time for 10-minute rest periods. Keep your heart rate up and rest periods short (60-90 seconds). This keeps your internal furnace burning and prevents you from cooling down between sets.
FAQ
The cold itself doesn't cause illness, but extreme drops in core temperature can temporarily suppress the immune system. Dress well and get into a warm environment immediately after your session.
Yes, reduced blood flow to the extremities can make the bar feel thinner and harder to grip. Periodic hand-warming and using chalk can help maintain friction.
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