How I train

How I train, or how I program my training.

My program has significantly been influenced by Greg Glassman. I believe the best training information can be found by reading the first 3 years of the CrossFit Journal. CrossFit has many people who disagree with a lot of things about the program, however, I have yet to read any "authority" in the strength and conditioning world argue against any of the CrossFit basic training information presented in the early issues of the CrossFit Journal. My training follows the principles presented in these early issues.

Human movement can be reduced to four things. Opening and closing at the hip, pushing things away from the body and pulling things toward the body. All other movement is the summation of these four basic movements. I program movements to achieve a balance between these basic movements. This balance may not be equal, but should reflect how we utilize these movements in our world.

I define fitness an increased work capacity across broad time and modal domains. This means more then just a sub 3min "Fran" or a sub 90s 500M row, it might mean holding a 30sec handstand, snatching 100kg, running a mile sub 6min, doing a sub 3min Fran all at the same time. I believe this fitness can only be accomplished by being balanced in the 10 physical fitness elements: strength, power, speed, flexibility, stamina, cardiorespiratory endurance, balance, agility, coordination, and accuracy. I choose movements that maximize these elements. I am aware of other definitions of fitness. A competing definition is the ability to do a task. I do not consider that fitness, I consider that a skill.

My "METCONs" are designed by me, for me. I set the time domain first, then decide what movements to incorporate next, finally the reps/loads are chosen to allow continual movement during the set time. In this way, I am maximizing power.

I believe we fail at the margins of our experiences. The primary goal of my training is to soften the margins of my experiences. My training incorporates movements with broad recruitment patterns. It is learning these movements that allows me to easily learn or even do new, unfamiliar movements. For this to result in the maximum benefit, the quality of the execution of movements has to be paramount.

In summary, the goal of my programming is to increase my overall fitness. What does that mean? It means I can do a lot of things pretty good. How do I accomplish that? By programming workouts that blend the 10 physical fitness skills and utilize movements with the highest neuromuscular recruitment patterns. Quality of execution of these movements is the most important component to ensuring proper neuromuscular recruitment.

My programming works for me based on my life. There are many variables to my life: family, work schedule, busy days, children's activities, these all impact training. I train to get the most benefit out of the least time. Effective training can take less then 4 hours a week.

There is a quote about programming or coaching oneself in fitness. "A self coached athlete is like an attorney who represents themselves. They both have fools for clients". While this may be true, this quote is also true "Who is more of a fool, the fool, or the fool who follows the fool?".