14 October 2011
I thought I'd share an update on some of the new training methodologies I have been testing out and incorporating since the last time I posted a session. Lately, I have had great success directing my training focus towards energy system development. Previously, strength and work capacity testing were the two largest components of my training regimen. Now, strength has fallen off the priority list as I get older and look toward longevity. This is not to say that strength has been eliminated or is not still important; however, I currently do not maintain any goals of progressing my level of strength through strength specific training. I have found learning and developing proficiency in high level skills to be more productive than maintaining progress in the basics, as these higher level skills provide greater demands on the incorporation of many different facets of fitness. Below in order of precedence is my training protocol:
1. Energy System Development (ESD) - comprised of three training sessions during the week. The first day focuses on high intensity training, ATP-CP system development with short bursts of vigorous activity lasting no longer then 10 seconds with a 1:2 work to rest ratio. Sprints while stair running, rowing, or on the airdyne are my modes of choice. The second day lengthens the work output and decreases the intensity to a moderate level so output can be sustained, Glycolosis system development is trained with longer bouts of high intensity activity up to 3 minutes in length with a 1:1 or 1:2 work to rest ratio. For these training days stadium sprint circuits, 400m or 800m sprints, and long weighted sled drags are all top choices. The last day is focused on Oxidative system development, this is my long slow duration (LSD) training day, which I like to use as active recovery. Fin swimming for distance, obstacle and beach runs, or long sessions on the rower are my favorite choices for this session. Sessions usually are from 20-90 minutes depending on how I feel. ESD is great General Physical Preparedness (GPP) conditioning.
2. Skill Development - comprised of training that includes more complex movements which incorporate more motor neuron recruitment, develop neuromuscular efficiency, and develop proprioception; movements that imitate animals in nature (various crawls, jumping, tumbling), and movements with the greatest level of transferability across the broadest spectrum of fitness. Some quick examples include hand-balancing, the single-arm snatch, rope climbing, agility ladder, burpee pull-ups, two-hands anyhow, pistol squats, weighted vest bear crawls, kong vaults, and hand springs.
3. Sport - lastly sport rounds off the prescription. Sport is infinite to the effect that it is limitless in training multi-planar movement, both bilateral and unilateral proficiency, all levels of energy system development, as well as balance, coordination, agility and power. You could become a well rounded individual through a variety of sports alone. After all, sport was initially created to further training in a competitive atmosphere allowing the individual to further push and test the bounds of performance. Sports I partake in are Brazilian Jiu Jitsu, parkour, and adventure racing.