A Sliver?

The definition of ‘Sliver’ I am using here is: a small and narrow portion.  The idea came from the smallest weight plate I have in my gym – 0.5kg (1.1lb).

Bodhi Kenyon 0.5kg plate

What is The Sliver Strategy?

The Sliver Strategy is a simple plan that:

  1. takes you from where you are now to where you want to be – towards a worthy goal
  2. is set up in progressive increments that are mere slivers (very small and seemingly insignificant up close)
  3. is wise and sustainable over time

Rushing is Not Recommended

In my younger years, when I had a goal, I would rush to get to a destination as fast as possible.  This approach often wasn’t effective.  Sometimes I would end up quitting on route to the goal.  In athletic endeavors, sometimes I would even end up injured due to lack of patience with the process.

Being Patience with the Process

I find that many people approach training, muscle gain and fat loss in an impatient way.  They want to attain a goal as quickly as possible.  I understand this feeling.  I also know that a solid plan with a growth mindset, consistent work and heaps of patience is the best strategy.

An Intelligent Approach to Training

I will share an approach that was inspired by my client Amol Verma, who embodies patience, a growth mindset and consistent work at a very deep level.  This is a man who is focused and patient.  You can learn more about his approach here in this previous post.

Making Progress on a Key Exercise

I love facing the Barbell Deadlift on ‘Deadlift Day’ once per week.  It tests my full-body strength and makes me harder to kill:-)  I do 5 reps at about 87% of my 1 rep maximum.  That means it’s damn hard in terms of intensity. I take a 2-minute rest between sets and do 5 sets total.  So the entire workout on “Deadlift Day” consists of a warm-up, 5 sets of 5 reps with 2-minutes rest between sets.    The total reps I aim to complete on ‘Deadlift Day’ is 25.   Today that weight was 102.5kg (225lbs).  I completed all 25 reps, which is a total of 2,565kg (5,637lbs), in about 25 minutes.  Since I completed all 25 reps, I ‘earn the right’ to increase the weight next week when I face the Barbell Deadlift again on ‘Deadlift Day’.

The numbers below the bubbles (5,4,2,3) were what I completed the week prior when I attempted and failed to complete 5 reps per set.

Progressing One Sliver at a Time

Normally I progress my clients at 2.5kg (5lbs) per session when they ‘earn the right’ to progress on a compound movement like the deadlift.  For myself, I have decided to progress myself 1kg (2.2lbs) at a time.  Here is what 1.25kg (2.5lb) plates look like in comparison to 0.5kg (1lb) plates.

lfbx gym 0.5kg plates

One sliver of progress looks pretty insignificant, right?   Well, this small sliver of a plate, increased each week over time, adds up to nearly 50kg (110lbs) in a year’s time.  I may not progress every week, but if I do, that is a very significant improvement in my strength in 365 days.

102.5kg (225lbs) completed this week earns me the right to face 103.5kg (228lbs) next week

How Can You Work The Sliver Strategy in Your Life?

I have used an example of a training goal that literally uses slivers, in the form of 0.5kg plates, as an incremental progress measure.  I challenge you to think through and use ‘The Sliver Strategy’ in your own life with a goal that you want to progress.  You can achieve your fat loss goal one sliver at a time.  Here is a previous post that may help. Improving your health in slivers of healthy habits is completely in your hands.  Here is a previous post on walking that may help.  You can read a book and applying the knowledge therein as a sliver of wisdom.

It will take a growth mindset, setting up consistent work through “The Sliver Strategy’ based on consistent work and patience to get you to your goal.  Good things usually take time and consistent effort.  You can do it.  Plan it and get to work.

If you get stuck, give me a shout.  I may have some good ideas for you.   

Be Extraordinary!

Bodhi