Intensity > Volume

Updated 01/16/23

Never mistake duration for effort.

ALL of the tools within the Street Parking program are in place to help you develop two things: CONSISTENCY first, and then INTENSITY.

Before worrying about intensity, consistency should have already been established. This means consistent training days for at least a few months. Once this is dialed in, you might be thinking, “Ok, I'm consistent. So now to really get results, I should do more, right?” NO. The answer isn't to add in MORE workouts. You actually need to turn up the heat and bring intensity into the equation.

What do we mean by Intensity?

Well, it still doesn’t mean adding in more workouts or doing longer sessions.

To keep it simple: INTENSITY = EFFORT.

(If you are a math nerd, intensity is actually measured as power output. How much work you complete and how long it took. Work divided by time.)

If someone is super consistent and not seeing results, a lack of intensity in their training is almost ALWAYS the reason why (aside from what might be going on in the kitchen).

Intensity is uncomfortable.

Oftentimes we see people who want to add in MORE work in an effort to avoid having to ever really be THAT uncomfortable in their training. Many of us would rather walk a 5K than run an all-out mile. And if we were under the impression that both would deliver the same results, MOST of us would choose the long walk seven days a week!

Results come from the EFFORT in each of your workouts, NOT the duration.

So HOW hard do I need to go EXACTLY?

Intensity is relative to each person. A workout is intense if it pushes the boundaries of what YOU are currently physically and mentally capable of. (And don’t sleep on the mental aspect, because it is HUGE.)

A good example of this can be that one-mile run we mentioned earlier. Just “run one mile” is PRETTY vague. Imagine someone who is physically and psychologically capable of running that mile in seven minutes at their all-out pace, and they go to run one mile and do it in 10 minutes. Although they accomplished the work or “did the workout,” this person was NOT pushing intensity, and their results for that effort won’t be as great as they could have been. For what they are capable of, they jogged. 

Similarly, if someone’s “all-out” is an 11-minute mile and they run that one-mile workout in 11:15, THAT was an intense session for them! The results from pushing personal intensity will be great for this person!

The tool that we have put in place to help you find intensity in the Street Parking workouts can be found in the Goal Times/Scores, as well as the demo video tips and Coaches Notes to help YOU figure out how to hit that desired stimulus with each workout.

We have seen members who do a LOT of workouts sort of “jog” through each one.

What does that mean?

Just like that person who went much slower than they were capable of for the one-mile run, it means you go through the motions of the Program A workout (but don’t go too hard) so that you can do your Power 30 workout after. And because you already DID Program A, you don’t REALLY push yourself that hard in the Power 30 workout either because you plan to do a session from the Pushup Stamina programwhen you are done. You know, “goals” and all.

When you train with multiple workouts back-to-back like this, it is likely that you won’t give 100% effort on ANY part. And while all of this “work” may seem to be what you think you need, putting your all into ONE workout would truly deliver better results.

We have to be honest here: This is hard to do. And it’s not always “fun.”

What it looks like is looking at the Daily Workout, watching the demo video, and checking out the Goal/Tips. Then picking the weight, customizations, and attacking the workout at the pace that is truly ALL YOU’VE GOT! Don’t overpace; don’t stay in your comfort zone. (Always move well, of course.) But really go for it.

When you’ve nailed it, you’ll know. You won’t want to do ANYTHING else!

In fact, intensity is so uncomfortable that if you aren’t used to it, we suggest starting out by picking 1-2 sessions per week that you are going to really #SendIt and then maintain consistency on the other days.

Remember: Goal #1 is to establish CONSISTENCY, which looks like picking one thing to focus on each day for 4-6 times a week and for at least six months.

GOAL #2: After developing CONSISTENCY, practice INTENSITY.

Ask yourself each day: Did I give the best I could TODAY in this ONE session? Come into each session and be INTENTIONAL in your effort. 

If your kid kept you up all night, your boss stressed you out, or you are off of your regular schedule, understand that your “best” may look different from day to day. That is to be expected. Just reach for YOUR daily best!

A few practical tips: 

  1. Look ahead and plan which session (or two) for the week will be your #FullSend workouts.
  2. For those 1-2 workouts where you want to practice intensity, choose ones that you are comfortable with the movements so you can move well and with confidence. If you are not proficient at something (like pull ups, box jumps, or push ups) or it’s a “new to you” movement, those workouts are often harder to keep your intensity up.
  3. Pick a session that looks appealing to you. Even though your goal is to push yourself to be pretty darn uncomfortable, if a workout looks like fun or is in a time domain you know you can mentally tackle, it can make a difference in your intensity and remind you that it can even be fun!


What if I have personal goals like getting stronger, running in a local half-marathon, or gaining the ability to do unassisted pull ups? We will guide you on how to use the Street Parking programs to reach personal goals.

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