This is not a training program. It is an insight. A look into my training. It is a chance for me to highlight the principles behind what I am doing and for you to see a version of the culture. We will show you what Armando and Justin do with their training too, so you can see the similarities and the differences. In this post I hope to give you some of the principles behind my training. Remember principles are universal.
A good starting point are my goals for training:
· To develop the broadest movement base possible so that I can do the widest variety of activities possible. Like hiking, running, combat, mountain biking, rock climbing, etc.
I like doing many different activities and want to have the broadest movement skill set to be able to enjoy them and make learning new things easier.
· To develop a large work capacity, in order to be able to handle all the demands of training and life
Having a large work capacity allows you to do more and recover better from the demands that you place on your body. Also having a large physical work capacity has a transfer effect on your mind and you can handle more mental work too.
· To remain competent and capable in all the movements I coach and use with my athletes.
This is a very important part for me, because I work with a variety of athletes and though their goals are different from mine. I still need to keep a foot in the type of training that they need to do. So a component of my training is doing the movements that they need to do or those types of sessions. It is a refresher course in the movements and mindset so that I can stay on top of the small details in coaching the movements and programming. I usually cycle these movements in on the squat or deadlift days.
· To be able to shoot 200 arrows accurately and with ease
I have recently taken up archery with the aim to bow hunt. Aside from the hunting aspect archery is very relaxing and meditative, but it does cause a lot of strain and fatigue so I have to build up the capacity to handle the training.
· Train my mind
The mind and body is one and most of the time we put too much emphasis on the physical. I want to develop and improve my mind along with my body. My ability to focus and concentrate, problem solving skills and improvisation. This is a missing link in most training programs. The mind and certain mental skills are much more trainable than we think.
· Improve resiliency and longevity
Be more resilient against injury and also be able to do the things I do for as long as possible.
· Play more
Because it’s fun. Adults don’t play enough. Everything is too serious most of the time. Most animals learn through play. Children learn through play, so why do we stop playing? Move have fun and learn at the same time, this is the ultimate win!
What I do to achieve this is:
· Develop and maintain range in the different movement patterns
· Build strength, speed, symmetry and power in these patterns
· Use controlled doses of chaos to build resiliency
· Have an element of discomfort in training
· Emphasise movement quality
A sample week looks like this
Weak link/ extra focus work
Single leg Strength
Squat/ deadlift ( depends on Tuesday)
Saturday and Sunday:
Run, Hike, Shoot, Adventure (any, all or a combination of them)
I do some mobility every day for at least 10min
I try to meditate every day for 10min (not very successful at the moment)
I hang from something every day
Work all the movement patterns
Get out of pattern
Lift heavy things
Move through a full range
Get out of breath
Challenge the mind with the body
Movement is a skill … practice
Play … have fun
So why do I train this way? I enjoy it. That is the main reason. I do things I want to do, I do things I need to do. I also do the things I don’t want to but need to.
My goal is to be optimal… To have the optimal combination of strength, power, fitness, mobility and coordination possible. I want to have a diverse skill set of movement and be well versed in many elements. I want to be fit and strong enough to do all the activities I enjoy and have the longevity to do them for as long as possible.