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.

smart-goals

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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Simple & Short Series of Movements To Stretch The Psoas

This series is a great series for stretching the Psoas. The key is how we use the body in the series to strengthen and stretch the hips as a whole. Often times the gluteals, in particular the Gluteus Maximus is ineffective at doing its job. In this series it is crucial that the Gluteus Maximus performs properly in order to help release the Psoas. This relationship is crucial for the hips in terms of Bio-Mechanics and healthy function. So, we are not only ‘stretching’ but we are strengthening as well. Most important a consistent practice and use of these methods will help develop the all too important neuro-muscular coordination and function of the hip complex and more.

What you may also notice is mention of the core, the concept of squeezing the legs together, the use of the Lats and more. These are crucial concepts for proper function of the body on the whole. Yoga and this practice is Physical Therapy. Practice this and your body will thank you. Some of the concepts may seem esoteric therefore finding a good Yoga teacher may be helpful.

Psoas Short Series

Yoga for Running (PDF link included)

Yoga for runners

When ever designing a Yoga based program one must take into consideration a couple things.

1. What type of running is this person doing and any additional training or factors that might influence the biomechanics.

2. How does this apply to their body specifically.

From a simplified and general approach I look 3 major joints and their associated muscles: Ankles (calves, peroneals, tibialis anterior/posterior) , Hips (gluteals, hip flexors and yes hamstrings, quads and adductors) and Knees (same as hips and ankles as this is a junction for the other joints). Note: I do take into consideration the shoulders, spine and neck which easily incorporates into the yoga poses for the Ankles, Hips and Knees.

List of Poses

1)  Downward Dog

2)  Kneeling Lunge (and added variation with quad stretch)

3) Triangle

4)  Instense Side Stretch (Parsvottanasana)

5)  Wide Leg Forward Fold

6) Heros pose or Malasana aka Garland as a substitute)

7) Pigeon

8) Bridge (supported is more gentle where as unsupported more of a strengthen/stretch)

9) Supta Baddha Konasana (lying bound angle)

10) Legs up the wall

How to Incorporate and utilize these Yoga Postures.

These can be mixed and matched but are best done as set forth here in this list. No less than 30 seconds per pose and for one sided, 30 seconds/side. Best done post run.

For a pre-run warm-up use dynamic running drills such as ankling, Marching and Skipping A & B, walking lunges, bodyweight squats, high knees.

This link contains pictures and modifications.

https://www.icloud.com/pages/AwBUCAESEJNfNU4mc_XlsGk4aR3owiMaKXAk8pK8wp_mZ3on8KAE3i-ZWKoZ6ardWSpKlZ1u3YrL60-6bn5eRJo4MCUCAQEEINoRBE4o2-9Ta8eIcWGbB6I1mTBsB8C1YCSu13IDwqRK#Yoga_for_Running