S.M.A.R.T., Structured, Progressive Training = Results

In some circles the idea of progressive training is rather poo poo’d. While there is a case to be made for those whom choose to do as they wish rather than plan, I am a big believer in planning and preparation.

First lets start with a simple idea known as S.M.A.R.T., a method used for goal setting.

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I have rarely if ever met an athlete of any caliber whom did not wish to improve their performance. Whether this be a 1 rep max, a time related goal, etc. most if all athletes train with the idea of getting better. What I know the best athletes in the world is they all have a plan in place to do exactly this. There is little left to chance or error. Minuscule details and 100th’s of seconds can be the difference between gold and no medal at all. I believe this point is clearly evident in many sports especially observed in the Olympic events such as track and field, swimming, ice skating, skiing, gymnastics, etc. And what must also be noted is not always does the ‘best athlete’ or even the ‘best prepared’ athlete win.

The reason this topic came to my attention was a bit of self reflection. While I am not competing on a particular stage, I am always competing in the gym and training against myself. I have specific goals with easily measurable aspects and achievable outcomes available. All of these goals and potential outcomes require attention to detail and very specific programming. While there is room to play and have fun, this is just more part of the process and something enable as such. And just to be clear, achieving goals is fun.

So looking at my numbers over the last number of months and even couple years I have specific examples of measurable and achievable goals I have reached and continue to surpass to new goals which are as a result of prior outcomes.

Example 1 is the Kettlebell 1 arm Swing. For the past 3 years, nearly every Saturday I have done some sort of variation in terms of reps, sets and weight with this movement. The programming is done by our Coach Mark Reifkind and as he will tell you we PR nearly every week in some way or fashion. In laymen terms we are consistently improving our performance and it is backed in real effort and numerical statistics. And note we have successfully completed each test day over the length of this timeframe.

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Example 2 is the Deadlift. Since July of 2016 I started back on a deadlift program. It has been 6 years since my last program cycle which resulted in a PR of 560lbs. My current program is based of a specific rep number and total each week based of a percentage of my PR which I most recently achieved. At the end of my 5 week cycle I will attempt a new PR which at this point I have successfully achieved at the end of cycle. Note the last lines 455, 481.5 and planned PR attempt have yet to be completed at this time. What is important is that regardless I will do the work at 455 and 481.5 and take a 545 minimum attempt because this is the planned work and end of this cycle, specific, measurable, achievable, relevant and time bound.

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(Notations ex: 70% for 1 rep every 30 sec x 15 reps. The black numbers aka 7/19 is the date of the lift). What these numbers show is the importance of planning and setting realistic goals. Also, the first cycle was arbitrary meaning I choose to work off what I felt was reasonable considering my past and present. Cycle 2 I simply added 20lbs to each week sans week 4 where I wanted to feel a bit more weight as an specific adaptation. Cycle 3 (515lb) and 4 (535lb) are based of the cycle 2 and 3 PR’s respectively. This will be the case for cycle 5 and beyond.

Example 3 is Gymnastics. Currently I am following the gymnastics bodies foundations program. Since June of this year I have spent an average of 5 days a week training progressions and movements based off the programmed laid out before me. I have had to be humble and patient to allow my body to adapt to the physical demands and stressors of not only the current movements but what lies ahead. I have a specifics goals, with a measurable program which has set out achievable results. This program is far from easy, quite demanding on time and getting more so as I continue to improve. And, yes week by week I just get better setting more PR’s and most important improving my competence in the movements.

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The point of this article and the examples to show how Smart planning and programming in a progressive manner produces true results.¬†Week by week, training session by training session I know I am getting better. This is not just by feel but by specific application of in terms of numerical performance, statistics and overall physical performance. Setting PR’s of week in and week out feels great and it is truly a testament to my training and the planning. And yes it is simple progressive resistance training based of real numbers. I realize this approach to movement and training is not the most appealing due to the structure, it does produce results.

A personal philosophy of mine is to simple to work to get a little bit better everyday in all aspects of my life. Having structure and goals helps to make this possible as does having a tremendous support system and coaching. As a coach myself I value the expertise of other coaches and thus use their wisdom and experience to help guide me along my path. The commonality amongst my 2 coaches is they both come from a gymnastics background and know and understand the value of structure, planning and preparation. The results speak for themselves.

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Fitness & Training Over 40 

As a post 40 year old athlete I have made some adjustments to my training. Partly due to interest levels in terms of learning and partly because I know that recovery is crucial to long term health. In addition my long term goals are quite different, the main goal being healthy and sound in mind and body and being a student of the mind and body.

Here are some keys I have found that help me perform at an acceptable level and recover.

*Clearly defined Goals

*A Plan of Action, More Planning, Less Play in Training

*Build in Recovery

*A thorough Warm-Up

*A thorough Cool-Down

*Listen to the mind and body

*Being aware of the subtleties of mind and body and the practices at hand.

*Stretching aka flexibility and mobility rule the day.

*Being strong is necessary and this means being able to handle my own body and requirements of daily life

*Take care of the heart and lungs aka Cardio Health

*Less is more

*Consistency over intensity