If you could choose between training hard twice a week for the next six months, or training moderately three times a week for the same period — which would produce better results?
Most people’s instinct is the first option. More intensity feels like more commitment. More effort feels like more progress.
The evidence points the other way.
Frequency beats intensity. Showing up consistently — even on the sessions where you’re tired, where the drilling feels mechanical, where you’re not at your best — compounds in ways that occasional hard sessions don’t.
This is partly physiological. The neural pathways that make technique automatic need repeated activation. You can’t consolidate a motor pattern you only visited twice. But it’s also psychological. The habit of showing up becomes self-reinforcing. The person who shows up three times a week without fail has a fundamentally different relationship to the practice than the person who trains hard when motivated and disappears when they’re not.
I’ve seen students with exceptional natural talent plateau because they trained too hard, got injured, took two months off, and lost what they’d built. I’ve seen students with modest natural ability become genuinely skilled practitioners because they simply kept showing up, week after week, for years.
Intensity has its place. It’s not the foundation. Consistency is the foundation. Build that first.
— Vince
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