Scary huh? Here’s our basic goal: Increase work capacity across broad time and modal domains. English: Increase your ability to do more reps/sets/weight in as many different movements and rep/time schemes as possible. Laymens terms: Make you better able to do more things more times faster 🙂

Two questions I get a lot…

1)How does that boil out into a workout plan?
2)Is a plan like this effective for what I’m training for?

1- Simple. Metabolic Conditioning workouts, weightlifting workouts, gymnastic workouts and then various combinations.
Basic Gymnastics Elements:
5 Push-ups
10 Squats
15 Sit-ups – as many rounds in 20 min as possible
Ring Push-ups

Met Con:
Run 800meters
50 Back Extensions
50 Sit-ups

Front Squat 5 sets of 3 reps, get to a max set of three!

Pretty simple examples huh?

2) In a word, YES. What are you training for? Football, cycling, weight loss, skiing.

A training protocol like this creates a “harmonizing” effect on all ten recognized physical fitness parameters:
1- Strength
2- Power
3- Speed
4- Flexibility
5- Cardiorespiratory Endurance
6- Stamina (shorter duration than Cardio)
7- Accuracy
8- Balance
9- Coordination
10- Agility

It’s doesn’t take a huge leap of the imagination to think of a scenario where a lacking in one of these capacities could cost you the race, game, match, injury, progress. In any sport there are some slight imbalances which may be useful, but I find that it’s the weaknesses that expose faults more so than a slightly lacking strength. The specific technical, tactical and preparatory drills and tasks must stay in place for particular sports (weight loss technical/tactical prep is diet-based) but these should be added to a broad general physical preparatory base of training to advance the athlete in all ten variables.

Please post questions and comments – you should have a few I know!!!!
Let me at ’em 🙂