Embedded Files
Post date: Sep 29, 2016 1:20:57 PM
Thirteen: AIT Formula. Our approach to training should be designed to keep expanding, to keep learning. We should be excited come the start of each season. Seek to always be ‘in shape.’ Forget about peaking. Pressure is caused by the imagined need to peak, the change in training to allow a peak and the pressure to respond to a need to peak. Forget about periodization. Too much math. Training for life and lifting, a simple, natural three part formula: accumulation, intensification, transformation.
Accumulation. Accumulation is actually seeking out and learning new sports, lifts, moves, ideas and games. Develop lots of new skills at a low level of mastery. The more experiences we have, the sooner we discover that the tricks in one sport often work well in another. Accumulation adds variation and challenges our current notions of strengths and weaknesses. The more time spent doing something, the better we get at it. When we decide to play another person’s game, we may get whipped simply because they have more time in the saddle. The goal is not to win. The goal of the accumulation phase is to take on a new challenge, do the best we can, learn and master what we can, then apply the lessons in our chosen field.
The rules of accumulation:
Try something new: meet new people, learn new skills and have fun.
Continue in our chosen sport or hobby. Monitor progress.
Through the lens of the new endeavor, rethink and reimagine our primary goals.
It’s easy to lose sight of the big picture, when we keep a single focus. We open our eyes by opening up to new opportunities.
Intensification. The time to ramp up to the next level.
“If it’s important, do it every day. If not, don’t do it all.” -- Dan Gable
How to find out if it’s important. Pretend you are a political prisoner and you only have 15 minutes to train three times a week. What do you do? This is the core of the intensification program.
How to put it into practice:
Arnold Trick. Work on our weaknesses first.
Measure workouts only by how we answer in question one.
Try to see if we are making improvements in the exercises we identified as important, using the lesson learned in the accumulation phase.
There is only one rule when it comes to intensification: Do what you say you are going to do.
Transformation. Transformation is using what we’ve accumulated and intensified towards our goals. Training should lead somewhere, ideally towards our goals.
After the first two phases, back off and let things happen.
Transformation is the next basic program. Three sets of eight with a push-pull-squat day. One game day with lots of running and very little contact (flag football or soccer.)
A typical transformation week:
Day one-Push Day.
Some skill and tactical work every day.
Military Press - 3 X 8, 1 minute rest. Weight should be judged by last rep of last set.
Power Curls (Power Clean with a Curl grip)
Isometric Ab Work: Hanging from a Pull Up bar with knees to the chest.
Day Two - Leg Day
Front Squats - 3 X 8
Overhead Squat - 3 X 8
2 hill sprints or 2 sled pulls
Day Three - Games
Day Four - Pull Day
Clean Grip Snatch, 3 X 8
Whip Snatch 3 X 8
Day Five - A full warm up, go home
Day Six - A few easy hill runs
Day Seven - Compete
Stay tight to the diet and workout fast to keep some of the pudge off. Enjoy the benefits of all the workouts at this point. Don’t go crazy and try to make some massive leap overnight. Reap what you sow. Have some fun.
Summary
Be open to new ideas and don’t be afraid to experiment with fresh apparatus.
When learning something new, pay attention to where we struggle. We likely need to look into this area to see the biggest progress.
What’s important?
When preparing to test oneself, ease off. Maintain the waistline and general fitness levels throughout each one of the phases. Keep an outlet for new energy levels.
Page updated
Google Sites
Report abuse